Ball Preacher Dumbbell Curls


  • Lean your body over the ball with your knees and feet on the ground for stability.
  • Hang your one arm down the front of the ball, holding a dumbbell. Place the other hand on top of the ball for balance.
  • Extend your arms, stretching your biceps. Then, slowly curl the weight back up towards your shoulder and pause briefly. Lower back down and repeat.
  • Perform this exercise with the opposite arm as well.


  • Your shoulder should not be further than your elbow, otherwise you are not working the muscle correctly. Be sure to do this slow without swinging or bouncing.
Primary muscles Biceps
Secondary muscles Forearms