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Preacher Curl On Exercise Ball

through 2 votes
synergists:Hand FlexorsMuscle
required:Dumbbell or Barbell or EZ Bar, Exercise Ball, Dumbbells (2)
fitness level:Normal
exercise type:Strength
Variations available (23)
Starting PositionExecution

General And Specifics

  • this is an isolated exercise for the biceps

Starting Position

  • lay two dumbbells, one ez-bar a barbell in front of your gym ball
  • knee behind it
  • lean the upper body against the ball and grasp the tool with under hand grip (the palms of the hands point up)
  • relocate your weight a bit back on the knees
  • rest the upper arms (triceps side) on the ball
  • the arms are almost fully stretched
  • make sure, that the back remains straight, do not let it follow the form of the gym ball

Correct Execution

  • bend the arms and bring the weights in front of your shoulders
  • the upper arms and the body do not move
  • hold the contraction for a moment
  • afterwards, bring back the weights to the starting position
  • do several reps

tips for the workout

  1. the exercise also works with one weight only
  2. therefor, bring the knee (same side like the trained biceps) directly behind the ball and position the upper arm more on the middle of the ball