I ’m a devoted exercise guru, so it’s no surprise that I believe in the church of fitness. Sure, a vigorous workout will burn calories and create lean muscle, but it can also clear your mind and lift your spirits.

That’s because exercise causes your body to release chemicals called endorphins, which warm you with feelings of peace and happiness. If your fitness routine needs salvation, then try this exercise called the Preacher Curl. This biceps-building move allows your arms to rest over a Swiss ball in a prayer-like position, hence the name. Let’s begin!

Step 1: Hold a pair of dumbbells and rest over the ball with your knees on the floor and elbows planted against the ball. Leave about 6 to 8 inches between your arms. Lift your arms to the starting point with your elbows bent at a 90˚ angle.

Step 2: Breathe slowly and rhythmically as you lower the weights through a count of 10 seconds.

Step 3: Hold at the maximum tension point for a count of 2 seconds.

Step 4: Lift dumbbells to the starting point through a count of 10 seconds.

Step 5: Repeat three times without resting.