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Exercise 1676 · REF QLRmNeT

Dumbbell Seated Alternate Hammer Curl On Exercise Ball exercise animation

Dumbbell Seated Alternate Hammer Curl On Exercise Ball

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

Sitting on a stability ball for alternating hammer curls adds a mild core and balance demand on top of the usual neutral-grip biceps and brachialis work. Alternating arms lets each side curl with full attention while the other holds steady, which also helps keep the torso from swaying. Keep the weight moderate — the ball is there for variety and light stability training, not heavy loading.

How to Do the Dumbbell Seated Alternate Hammer Curl On Exercise Ball

  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while keeping your palm facing your body.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly lower the dumbbell back to the starting position.
  7. Repeat the movement with the opposite arm.
  8. Continue alternating arms for the desired number of repetitions.

Muscles Worked

The Dumbbell Seated Alternate Hammer Curl On Exercise Ball primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Seated Alternate Hammer Curl On Exercise Ball work?
The Dumbbell Seated Alternate Hammer Curl On Exercise Ball primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell Seated Alternate Hammer Curl On Exercise Ball?
The Dumbbell Seated Alternate Hammer Curl On Exercise Ball is done with a dumbbell.
What's a good alternative to the Dumbbell Seated Alternate Hammer Curl On Exercise Ball?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.