Swiss Ball EZ-Bar Preacher Curl

The Swiss ball EZ-Bar preacher curl is an isolation movement that helps build bicep size and strength. The instability of the Swiss ball also forces the core to be actively engaged throughout the entire range of motion.


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    Grab an EZ-Bar with an underhand grip and hands positioned slightly less than shoulder-width apart. Kneel your torso over a Swiss ball, with your triceps resting on top of it.
  2. Swiss Ball EZ-Bar Preacher Curl
    Keeping your elbows in a fixed position, pull the weight as close as you can toward your shoulders. Pause, then slowly lower the weight back to the starting position.

Trainer’s Tips

  • Squeeze your biceps as hard as possible at the top of the move.
  • Slowly lower the weights back to the starting position.
  • Don't let your elbows move. Keep your elbows in line with your body.