How to Work out Biceps With an Exercise Ball

Preacher Curls: Getting in the Starting Position

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.

Get a pair of dumbbells and kneel in front of the exercise ball, holding the weights.

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.

Preacher Curls: Performing the Exercise

Extend your arms and lower the weights slowly. Do not fully extend your arms.

Contract your biceps to raise the weights once again.

Preacher Curls: Frequency

Do 10 to 16 repetitions of this exercise on each side. Aim to do about 1 to 3 sets.

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.

Incline Bicep Curls: Getting in the Starting Position

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.

Walk your feet forward until your back is supported by the ball and your body is inclined.

Incline Bicep Curls: Performing the Exercise

Bend your elbows and contract your biceps to bring the weights up towards your shoulders.

Slowly, with control, lower your arms until your arms are almost fully extended.

Incline Bicep Curls: Frequency

Do 10-16 repetitions of this exercise on each side. Aim to do about 1-3 sets.

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.