Biceps Exercises - Strength Exercises for the Biceps

Preacher Curls on the Ball

Paige Waehner

1. Holding weights, kneel in front of the ball and drape yourself over it, placing the elbows about halfway down the ball and parallel to one another.
2. Lower the weights until arms are almost fully extended.
3. Contract the biceps to raise the weights until the forearms are vertical to the back of the upper arm.
4. Repeat for 1-3 sets of 10-16 reps.

Tips

• This move can strain the front side of the elbow if you use weight that is too heavy or if you don't position yourself correctly. If you feel any pain or discomfort, skip this exercise.
• Use control when lowering the weight to avoid injury.
• Don't stop short of full range of motion. Try to lower the weights until your arms are nearly straight.

• Biceps Curls
• Barbell Bicep Curls
• Incline Bicep Curls on the Ball
• Bicep Curls - Alternating Arms
• Preacher Curls on the Ball
• Hammer Curl
• Concentration Curls
• Barbell Concentration Curl
• Reverse Curls
• One-Arm Preacher Curl on the Ball