Dumbbell Hammer Curl On Exercise Ball
Skip the guesswork: Dumbbell Hammer Curl On Exercise Ball leans on independent dumbbell loading for strength you can feel outside the gym.
How to do 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.
Dumbbell Hammer Curl On Exercise Ball Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Hammer Curl On Exercise Ball Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Dumbbell Hammer Curl On Exercise Ball
Swap Dumbbell Hammer Curl On Exercise Ball For
Dumbbell Hammer Curl On Exercise Ball — Frequently Asked Questions
How do you 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Hammer Curl On Exercise Ball work?
The Dumbbell Hammer Curl On Exercise Ball primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Hammer Curl On Exercise Ball should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Hammer Curl On Exercise Ball good for beginners?
Not usually. The Dumbbell Hammer Curl On Exercise Ball is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Hammer Curl On Exercise Ball?
Try the Barbell Standing Wide-grip Curl, Cable One Arm Preacher Curl or the Kettlebell Bottoms Up Clean From The Hang Position. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
