How to do the Dumbbell Hammer Curl On Exercise Ball
Dumbbell Hammer Curl On Exercise Ball is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, exercise ball, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Hammer Curl On Exercise Ball demonstration · © GymiaFit
Dumbbell Hammer Curl On Exercise Ball at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell, Exercise Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Hammer Curl On Exercise Ball step by step
- 1Sit on an exercise ball with your feet flat on the ground and your back straight.
- 2Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.
- 3Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.
- 4Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 5Hold the contracted position for a brief pause as you squeeze your biceps.
- 6Inhale and slowly begin to lower the dumbbells back to the starting position.
- 7Repeat for the desired number of repetitions.
Dumbbell Hammer Curl On Exercise Ball — questions
What muscles does the Dumbbell Hammer Curl On Exercise Ball work?
The Dumbbell Hammer Curl On Exercise Ball primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Hammer Curl On Exercise Ball?
You need dumbbell, exercise ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Hammer Curl On Exercise Ball suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Hammer Curl On Exercise Ball?
Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball, Dumbbell Kneeling Bicep Curl Exercise Ball, Band Alternating Biceps Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Hammer Curl On Exercise Ball demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.