Upper Arms Exercise · Dumbbell

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Dumbbell Preacher Curl Over Exercise Ball

This preacher-curl demonstration uses a kneeling position behind an exercise ball, with the upper arms supported on the ball and both dumbbells moving together. It does not show sitting on the ball or curling just one arm.

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Check your setup before you start

This preacher-curl demonstration uses a kneeling position behind an exercise ball, with the upper arms supported on the ball and both dumbbells moving together. It does not show sitting on the ball or curling just one arm.

• Equipment and support: two light dumbbells and a stable exercise ball.
• Kneel behind the ball on a stable, nonslip surface and position it so your upper arms can rest on it.
• Hold a dumbbell in each hand with an underhand grip and support the upper arms against the ball.

This summary uses the checked guidance on this page. Read the full movement steps and compare the demonstration before starting.

Also known as: Db Preacher Curl Over Exercise Ball, Dumbell Preacher Curl Over Exercise Ball

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Preacher Curl Over Exercise Ball

1. Kneel behind the ball on a stable, nonslip surface and position it so your upper arms can rest on it.
2. Hold a dumbbell in each hand with an underhand grip and support the upper arms against the ball.
3. Curl both dumbbells toward your shoulders without rolling the ball or swinging the torso.
4. Lower both weights slowly through a comfortable range while maintaining the supported position.
5. Stop if the ball shifts or you cannot control the setup. A stable preacher bench provides a different support option.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Preacher Curl Over Exercise Ball mainly targets your Biceps, with your Forearms helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps EZ Bar Seated Close Grip Concentration Curl EZ Barbell · Biceps

FAQ

What muscles does the Dumbbell Preacher Curl Over Exercise Ball work?

The Dumbbell Preacher Curl Over Exercise Ball mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Preacher Curl Over Exercise Ball?

You do the Dumbbell Preacher Curl Over Exercise Ball with two light dumbbells and a stable exercise ball. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Preacher Curl Over Exercise Ball?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Preacher Curl Over Exercise Ball?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Preacher Curl Over Exercise Ball?

The Biceps Leg Concentration Curl trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.