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How to do Dumbbell Seated Alternate Hammer Curl On Exercise Ball

The dumbbell seated alternate hammer curl on an exercise ball is a biceps-focused exercise that also engages the forearms and core due to the instability of the exercise ball. It involves curling dumbbells alternately while seated on an exercise ball, which requires additional balance and coordination.

Dumbbell Seated Alternate Hammer Curl On Exercise Ball demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Intermediate
Category
Biceps

How to do Dumbbell Seated Alternate 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 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

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

Track Dumbbell Seated Alternate Hammer Curl On Exercise Ball in SPLYT

Dumbbell Seated Alternate 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.

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