SPLYT · Workouts · Routines · Exercises · Tools
Biceps · Dumbbell, exercise ball · Intermediate

How to do Dumbbell Hammer Curl On Exercise Ball

The dumbbell hammer curl on exercise ball is a biceps-focused exercise that also engages the forearms and core due to the instability of the exercise ball. It requires balance and coordination in addition to strength.

Dumbbell Hammer Curl On Exercise Ball demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell, exercise ball
Level
Intermediate
Category
Biceps

How to do Dumbbell Hammer Curl On Exercise Ball, step by step

  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 the dumbbells while contracting your biceps.
  4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Hammer Curl On Exercise Ball works your biceps as the main mover, with help from your forearms.

Track Dumbbell Hammer Curl On Exercise Ball in SPLYT

Dumbbell Hammer Curl On Exercise Ball is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More biceps exercises

All 159 biceps exercises →