Stability Ball Preacher Curls
A dumbbell isolation exercise performed over a stability ball that targets the biceps to build arm strength and hypertrophy; the ball mimics a preacher bench to minimize momentum.
About Exercise
Equipment
Stability Ball, Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms, Abs, Lower Back
Accessory Muscles
Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
5/10Flexors
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Glutes
2/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Kneel behind a stability ball and lean forward, placing your triceps and armpits over the top of the ball while holding dumbbells with an underhand grip.
- Brace your core to stabilize your body against the ball.
- Curl the dumbbells upward toward your shoulders while keeping upper arms fixed.
- Squeeze the biceps hard at the top of the movement.
- Slowly lower the weights back to the starting position, resisting gravity.
Coaching Tips
Form Cues
- Armpits over ball
- Drive elbows down
- Squeeze at top
- Control the descent
Breathing
Exhale as you curl the weights up, inhale as you lower them.
Tempo
3-1-1
Range of Motion
Extend arms fully without hyperextending elbows; curl until forearms nearly touch biceps.
Safety
Safety Notes
- Ensure the ball is inflated properly
- Start with lighter weights to master stability
- Stop if you feel sharp pain in wrists
Spotting
Not recommended; self-spot if needed by dropping the weights safely.
Common Mistakes
- Lifting hips off heels
- Rolling ball forward
- Using momentum
- Shortening range of motion
When to Avoid
- Acute shoulder impingement
- Lower back instability
Flexibility Needed
- Adequate wrist extension
- Shoulder flexion range
Build Up First
- Master basic standing bicep curl
- Core bracing proficiency
Also known as
Swiss Ball Preacher Curl, Exercise Ball Bicep Curl, Stability Ball Dumbbell Preacher Curl
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