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Upper Arms · Dumbbell
Dumbbell Preacher Curl Over Exercise Ball
Dumbbell Preacher Curl Over Exercise Ball is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Dumbbell Preacher Curl Over Exercise Ball
- Kneel on the floor in front of an exercise ball. Lean forward to position your chest against the ball, and rest your upper arms on the ball. Hold a dumbbell with both hands with an underhand grip (palm facing up).
- Engage your biceps and curl the dumbbells upward towards your shoulders by bending your elbows, ensuring your upper arms remain stationary against the ball.
- Squeeze your biceps at the top of the movement, ensuring the dumbbells reaches shoulder height.
- Lower the dumbbells back to the starting position with control, fully extending your arm. Repeat for the desired number of repetitions.
Form tips
- Keep your upper arms pressed firmly against the exercise ball to isolate the biceps.
- Avoid using momentum; focus on a slow and controlled movement.
- Exhale as you curl the dumbbells upward and inhale as you lower them back down.
Dumbbell Preacher Curl Over Exercise Ball alternatives
More biceps exercises
Dumbbell Preacher Curl Over Exercise Ball FAQ
What muscles does Dumbbell Preacher Curl Over Exercise Ball work?
Dumbbell Preacher Curl Over Exercise Ball mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Preacher Curl Over Exercise Ball?
You need a dumbbell.
How many sets and reps of Dumbbell Preacher Curl Over Exercise Ball should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Preacher Curl Over Exercise Ball good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Preacher Curl Over Exercise Ball burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Preacher Curl Over Exercise Ball?
Other exercises for the biceps include Barbell Preacher Curl, Cable Preacher Curl, Preacher Curl Ez Bar and Kettlebell Preacher Curl.
For developers
Use Dumbbell Preacher Curl Over Exercise Ball in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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