Dumbbell Preacher Curl Over Exercise Ball
What Dumbbell Preacher Curl Over Exercise Ball really gives you is control through the whole range, driven by independent dumbbell loading.
How to do Dumbbell Preacher Curl Over Exercise Ball
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with an underhand grip, resting your elbow on the exercise ball.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell Preacher Curl Over Exercise Ball Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Preacher Curl Over Exercise Ball Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Dumbbell Preacher Curl Over Exercise Ball
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Dumbbell Preacher Curl Over Exercise Ball — Frequently Asked Questions
How do you do the Dumbbell Preacher Curl Over Exercise Ball?
Sit on an exercise ball with your feet flat on the ground and your back straight. Hold a dumbbell in one hand with an underhand grip, resting your elbow on the exercise ball. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Preacher Curl Over Exercise Ball work?
The Dumbbell Preacher Curl Over Exercise Ball primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Preacher Curl Over Exercise Ball should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Preacher Curl Over Exercise Ball good for beginners?
Yes. The Dumbbell Preacher Curl Over Exercise Ball is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Preacher Curl Over Exercise Ball?
Try the Cable Overhead Curl On Exercise Ball, Biceps Pull-up or the Band Alternating Biceps Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
