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Barbell Preacher Curl on Stability Ball
A kneeling biceps isolation exercise using a barbell and a stability ball to replicate a preacher bench setup. It intensely targets the biceps for strength and hypertrophy while requiring core stability.
About Exercise
Equipment
Barbell, Stability Ball
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms, Abs
Accessory Muscles
Shoulders
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis, Transverse Abdominis
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest for maximizing time under tension and metabolic stress.
How to Perform
Kneel in front of the stability ball and rest your chest against the ball. Drape your upper arms over the top of the ball, then grasp the barbell or EZ-bar with a supinated (palms up) grip, keeping arms fully extended.
- Keeping your upper arms stationary against the ball, curl the barbell upward by bending only your elbows.
- Continue the movement until your biceps are fully contracted and the bar is near shoulder level.
- Squeeze the biceps hard at the peak of the contraction.
- Slowly lower the barbell back to the starting position with full control.
- Ensure your elbows achieve full extension to maximize the stretch.
Coaching Tips
Form Cues
- Arms glued to the ball
- Full elbow extension
- Squeeze hard at the top
- Control the negative
Breathing
Inhale as you slowly lower the weight and exhale as you forcefully curl the weight upward.
Tempo
3-0-1
Range of Motion
The movement should travel from full elbow extension to maximum elbow flexion, maximizing biceps stretch and contraction.
Safety
Safety Notes
- Avoid heavy loads that compromise stability on the ball.
- If you feel wrist pain, try an EZ-bar or switch to dumbbells.
- Maintain a neutral spine throughout the kneeling position.
Spotting
Not recommended; use a lighter weight or have a partner ready to assist in taking the bar if you fail.
Common Mistakes
- Rocking the torso or standing up to cheat the weight.
- Lifting the elbows off the stability ball.
- Using momentum instead of strict muscle contraction.
- Rushing the lowering phase of the lift.
When to Avoid
- Acute elbow or wrist joint pain.
- Severe shoulder mobility issues.
Flexibility Needed
- Adequate wrist flexibility for a supinated grip.
Build Up First
- Ability to maintain core stability in a kneeling position.
- Competency with standard barbell curls.
Also known as
Barbell EZ Bar Curl on Stability Ball, Stability Ball Preacher Curl, Kneeling Biceps Curl
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