Dumbbell Hammer Curl On Exercise Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Hammer Curl on Exercise Ball is an isolation exercise that primarily targets the biceps while also engaging the forearms for support and stability. Sitting on the exercise ball challenges your core to maintain balance, enhancing overall coordination and muscle control during the movement. Holding a dumbbell in each hand with a neutral grip, you curl the weights upward while keeping your elbows close to your sides, focusing on controlled motion and full contraction of the biceps. This variation not only strengthens the arms but also improves posture and stability by engaging the core and lower body to keep you steady on the ball.
How to Perform
Begin by sitting upright on the exercise ball with your feet planted firmly on the floor, about shoulder-width apart, to create a stable base.
Grasp a dumbbell in each hand using a neutral grip so that your palms face each other, and allow your arms to hang naturally beside your torso.
Tighten your abdominal muscles to keep your balance and maintain a tall, steady posture throughout the movement.
Without letting your elbows drift away from your sides, bend your arms and lift the dumbbells in a smooth, controlled motion toward your shoulders, keeping the neutral grip constant.
At the top of the curl, pause briefly and contract your biceps for a strong squeeze, feeling the tension in your upper arms.
Lower the dumbbells back down at a slow and steady pace until your arms are fully extended again, keeping full control of the weights.
Maintain your balance on the ball, avoid swinging your arms, and repeat the movement for your chosen number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to maintain balance and prevent wobbling on the ball.
Focus on a slow and controlled tempo to maximize muscle engagement and avoid using momentum.
Keep your wrists straight and neutral to protect your joints and better target the biceps and forearms.
Squeeze your biceps at the top of each curl to fully activate the muscle fibers.
Avoid letting your elbows move forward; keeping them close to your sides ensures proper isolation of the biceps.
Breathe out while curling the dumbbells up and inhale as you lower them down slowly.
Choose a weight that challenges your muscles without compromising your balance or form.
Keep your feet firmly planted on the ground to improve stability during the exercise.
Engage your shoulders lightly for posture, but don’t lift them—this keeps tension focused on the biceps.
Perform the movement in front of a mirror occasionally to check your alignment and prevent asymmetrical curling.
How Not to Perform
Do not use your back or shoulders to lift the dumbbells; swinging the weights takes tension away from the biceps and increases injury risk.
Avoid letting your elbows flare out or move forward; this reduces biceps activation and can strain the joints.
Do not hold your breath—failure to breathe properly can cause dizziness and decrease performance.
Avoid lifting weights that are too heavy, which can force you to cheat with momentum or lose balance on the exercise ball.
Do not rush the movement; fast curls reduce muscle engagement and increase the chance of losing control of the dumbbells.
Avoid locking your elbows at the bottom too aggressively, as this can stress the joints instead of the muscles.
Do not let your wrists bend or twist; keep them neutral to protect them and ensure proper forearm involvement.
Avoid leaning too far back or forward on the exercise ball; keep your torso upright to focus the effort on the arms and maintain balance.
Do not neglect core engagement; a weak or relaxed core can make the ball unstable and compromise your form.
Avoid performing too many reps with poor form; quality and control are more important than quantity for this exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
