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Preacher Curl - Fitball

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Arm Curl over ball

                                                        
Primary Muscles:

Biceps Brachii

bicep muscles

SecondaryMuscles:
Brachialis (lower biceps)

Level of Difficulty: (3/10) 

scale 3

Repetitions:
10-15 Reps - General toning

Instructions 

  • Lie in front of the ball with your hips and stomach rested on the ball. 
  • Place both your arms over the ball outstretched in front of you with a dumbbell in each hand. 
  • With your palms facing upward, bend at the elbow bringing the dumbbells toward your shoulders. 
  • Bring the hands up as high as your can ensuring the upper arm maintains contact with the ball 
  • Lower back to the starting the position 
Teaching Points 
  • Breath in as you lower and exhale as you extend the arms 
  • Keep the upper arms in contact with the ball 
  • Keep the elbows tucked in 

 

Adaptations

  • Decrease weight 
Progressions 
  • Increase weight 
  • Decrease repetition speed 
  • Perform 21's (7 reps for half the range of movement, followed by 7 reps for the other half of movement and then 7 full reps