Stability Ball Preacher Curls
Preacher curl with arms over a stability ball — bicep isolation with the ball serving as the preacher pad.
Level: Foundation
Primary: Biceps
Movement: Isolation
Tags: Balance / Stability Pull
Type: Light Activity
Equipment: Stability Ball
Sports: Baseball Wrestling
Target muscles
The biceps brachii drives elbow flexion. The brachialis contributes. The trunk braces against the unstable ball.
How to perform
Setup
Kneel behind the stability ball. Drape the upper arms over the top of the ball. Hold a dumbbell in each hand.
Execution
Curl the dumbbells upward by bending the elbows. Keep the upper arms against the ball. Slowly lower.
Common mistakes
- Letting the upper arms lift off the ball.
- Going too heavy.
- Cutting the range.
- Body swaying.
- Bouncing.
Progressions and regressions
Regress to standing curls. To progress, work pause curls.
Programming notes
Bicep isolator. 3 sets of 10-12 reps, twice a week.
