How to Work out Biceps With an Exercise Ball

Last Updated: May 6, 2021

These medium-intensity variations of a bicep curl use an exercise ball to pose an extra challenge for your body.

Method 1

Method 1 of 6:
Preacher Curls: Getting in the Starting Position

1
Put your exercise ball in an open area. You should have plenty of free space to move around, and all sharp/heavy objects should be removed so as to minimize the potential for accidents.
2
Get a pair of dumbbells and kneel in front of the exercise ball, holding the weights.
3
Drape your body over the ball with your elbows should be halfway down the ball. Hold the weights up so that your arm is bent and the weights are near your face.

Method 2

Method 2 of 6:
Preacher Curls: Performing the Exercise

1
Extend your arms and lower the weights slowly. Do not fully extend your arms.
2
Contract your biceps to raise the weights once again.

Method 3

Method 3 of 6:
Preacher Curls: Frequency

1
Do 10 to 16 repetitions of this exercise on each side. Aim to do about 1 to 3 sets.
2
In order to start seeing/feeling results, aim to do three sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Method 4

Method 4 of 6:
Incline Bicep Curls: Getting in the Starting Position

1
Get a pair of dumbbells and sit on the exercise ball in a comfortable position. Make sure that it's still in an open area.
2
Walk your feet forward until your back is supported by the ball and your body is inclined.

Method 5

Method 5 of 6:
Incline Bicep Curls: Performing the Exercise

1
Bend your elbows and contract your biceps to bring the weights up towards your shoulders.
2
Slowly, with control, lower your arms until your arms are almost fully extended.

Method 6

Method 6 of 6:
Incline Bicep Curls: Frequency

1
Do 10-16 repetitions of this exercise on each side. Aim to do about 1-3 sets.
2
In order to start seeing/feeling results, aim to do three sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Warnings

Make sure to not use a weight that is too heavy, as this can strain your elbows.

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Potential injuries that may be incurred if this exercise is performed incorrectly are elbow strains.

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Things You Need

Exercise ball

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References

Bicep Exercises

About This Article

wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, 10 people, some anonymous, worked to edit and improve it over time. This article has been viewed 15,431 times.

9 votes - 73%

Co-authors: 10

Updated: May 6, 2021

Views: 15,431

Categories: Upper Body Strengthening and Toning