TETSUDumbbell Hammer Curl On Exercise Ball
The Dumbbell Hammer Curl On Exercise Ball is a dumbbell and exercise ball exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Hammer Curl On Exercise Ball
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Hammer Curl On Exercise Ball work?
The Dumbbell Hammer Curl On Exercise Ball primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Hammer Curl On Exercise Ball?
You need a dumbbell and an exercise ball to perform the Dumbbell Hammer Curl On Exercise Ball.
How many sets and reps of the Dumbbell Hammer Curl On Exercise Ball should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Hammer Curl On Exercise Ball suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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