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Dumbbell Preacher Curl over Exercise Ball

Dumbbell Preacher Curl over Exercise Ball

The Dumbbell Preacher Curl over Exercise Ball is an effective upper body exercise that targets the biceps and forearms. This exercise combines the stability challenge of an exercise ball with the isolation of a preacher curl, resulting in improved muscle activation and overall strength development. To perform this exercise, you will need an exercise ball and a pair of dumbbells. Start by sitting on the exercise ball with your feet firmly planted on the ground. Allow the exercise ball to support your lower back and maintain a natural, upright position. Hold the dumbbells with an underhand grip, positioning your arms perpendicular to the ground with your elbows resting on top of the exercise ball. The key to this exercise is to keep your upper arms stationary throughout the movement. Slowly curl the dumbbells towards your shoulder, contracting your biceps at the top of the movement. Pause for a moment and then slowly return the dumbbells to the starting position, ensuring controlled movement throughout the exercise. Incorporating the Dumbbell Preacher Curl over Exercise Ball into your workout routine can contribute to stronger and more defined biceps. Remember to choose an appropriate weight that challenges your muscles without compromising proper form. Aim for 3-4 sets of 8-12 repetitions, resting for 1-2 minutes between sets. This exercise can be performed at home or in the gym and is suitable for individuals of various fitness levels. As always, start with a proper warm-up and consult with a fitness professional to ensure this exercise is appropriate for you.


  • Sit on an exercise ball with your feet firmly planted on the floor and your knees at a 90-degree angle.
  • Hold a dumbbell in one hand with an underhand grip, resting your upper arm on top of the exercise ball.
  • Extend your arm fully, allowing the dumbbell to hang straight down, keeping your palm facing up.
  • Keeping your upper arm and elbow stationary, exhale and curl the dumbbell upwards towards your shoulder, squeezing your biceps.
  • Pause for a moment at the top of the movement, then slowly lower the dumbbell back to the starting position.
  • Repeat the movement for the desired number of repetitions, then switch arms and perform the exercise with the other arm.

Tips & Tricks

  • Maintain proper form throughout the exercise by keeping your back straight and core engaged.
  • Focus on the contraction of your biceps as you curl the dumbbell up towards your shoulder.
  • Use a lighter weight to start and gradually increase the resistance as you become stronger and more comfortable with the exercise.
  • Control the movement by lowering the dumbbell slowly and resisting the urge to swing or use momentum.
  • Make sure to stabilize the exercise ball by placing it against a sturdy surface or using a weight to hold it in place.
  • Keep your elbows firmly planted on the exercise ball throughout the entire movement to isolate the biceps.
  • Remember to breathe properly by exhaling as you lift the weight and inhaling as you lower it.
  • Add variety to your workout routine by incorporating different grip positions, such as a supinated (underhand) grip or neutral grip, to target different areas of the biceps.
  • Include other biceps exercises in your training program, such as hammer curls or barbell curls, to provide a well-rounded stimulus to the muscles.
  • Incorporate adequate rest and recovery days into your schedule to allow your muscles to repair and grow stronger.


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