How to do the Dumbbell Seated Alternate Hammer Curl On Exercise Ball
Dumbbell Seated Alternate Hammer Curl On Exercise Ball is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Seated Alternate Hammer Curl On Exercise Ball demonstration · © GymiaFit
Dumbbell Seated Alternate Hammer Curl On Exercise Ball at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Seated Alternate 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 one dumbbell up towards your shoulder while keeping your palm facing your body.
- 4Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- 5Hold the contracted position for a brief pause as you squeeze your biceps.
- 6Inhale and slowly lower the dumbbell back to the starting position.
- 7Repeat the movement with the opposite arm.
- 8Continue alternating arms for the desired number of repetitions.
Dumbbell Seated Alternate Hammer Curl On Exercise Ball — questions
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. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Seated Alternate Hammer Curl On Exercise Ball?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Seated Alternate 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 Seated Alternate Hammer Curl On Exercise Ball?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher 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 Seated Alternate 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.