Stability Ball Dumbbell Preacher Curl — how to, muscles worked, alternatives

How to do the Stability Ball Dumbbell Preacher Curl

Kneel and rest your chest and upper arms on the ball.
Hold a dumbbell in each hand, palms up, arms nearly straight.
Curl the weights up, bending your elbows, keeping your upper arms still.
Lower the weights slowly back to the starting position.

Full technique — 7 steps

Kneel behind a stability ball and lean forward so your chest and upper arms rest on it.
Hold a dumbbell in each hand with an underhand grip, elbows nearly straight in front of the ball.
Keep your chest on the ball and the backs of your upper arms pressed against it.
Curl both dumbbells upward by bending your elbows without lifting your upper arms off the ball.
Raise until the forearms are nearly vertical and the biceps fully shorten.
Lower the dumbbells back down until the elbows are almost fully extended.
Keep the ball still throughout without rocking your body to start each rep.

Common mistakes

Upper arms lifting off the ball
Rocking the ball to start reps
Cutting off the bottom range
Letting shoulders roll forward
Bending the wrist through the curl

Form cues

Keep upper arms still
Palms stay up
Keep the ball still
Reach full elbow extension
Match both sides

Compared with similar variants

	Stability Ball Dumbbell Preacher Curl	Hammer Curl	Alternating Dumbbell Curl	Barbell Curl
Level	Beginner	Beginner	Beginner	Beginner
Technique to learn	easy	easy	easy	easy
How tiring	low	low	low	low
Elbow	moderate	low	low	moderate
Wrist	low	low	low	low
Equipment	Dumbbells, Stability ball	Dumbbells	Dumbbells	Barbell

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Alternating Machine Biceps Curl Beginner
This exercise Stability Ball Dumbbell Preacher Curl Beginner
Harder Seated Zottman Curl Beginner
Harder Single Arm Dumbbell Zottman Preacher Curl Intermediate

Too hard for now? Start with the Alternating Machine Biceps Curl.

Quick answers

What muscles does the Stability Ball Dumbbell Preacher Curl work?

Primary: Biceps 9/10. Also works: Forearms 5/10.

Which joints does the Stability Ball Dumbbell Preacher Curl load?

Elbow: moderate, Wrist: low. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

When should I do the Stability Ball Dumbbell Preacher Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Stability Ball Dumbbell Preacher Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Stability Ball Dumbbell Preacher Curl?

Resistance bands: Resistance Band Spider Curl, Squatting Resistance Band Curl. No equipment: EZ Bar Spider Curl, Leg Resisted Biceps Curl. Kettlebell: Incline Bench Kettlebell Preacher Curl, Kettlebell Concentration Curl. Barbell: Barbell Curl, Single Arm Barbell Curl.