Dumbbell Seated Alternate Hammer Curl On Exercise Ball

Also known as: seated dumbbell alternate hammer curl on exercise ball

Advanced

Biceps

Dumbbell

The point of Dumbbell Seated Alternate Hammer Curl On Exercise Ball is muscle you built on purpose; independent dumbbell loading is how it gets there.

How to do Dumbbell Seated Alternate 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 one dumbbell up towards your shoulder while keeping your palm facing your body.
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly lower the dumbbell back to the starting position.
Repeat the movement with the opposite arm.
Continue alternating arms for the desired number of repetitions.

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Dumbbell Seated Alternate Hammer Curl On Exercise Ball Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Seated Alternate Hammer Curl On Exercise Ball Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Dumbbell Seated Alternate Hammer Curl On Exercise Ball

Easier progression

Lever Preacher Curl V. 2

Swap Dumbbell Seated Alternate Hammer Curl On Exercise Ball For

Cable Hammer Curl (with Rope)

Smith Machine Bicep Curl

Kettlebell Double Alternating Hang Clean

Dumbbell Seated Alternate Hammer Curl On Exercise Ball — Frequently Asked Questions

How do you do the Dumbbell Seated Alternate 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 one dumbbell up towards your shoulder while keeping your palm facing your body. 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 Seated Alternate Hammer Curl On Exercise Ball work?

The Dumbbell Seated Alternate 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 Seated Alternate Hammer Curl On Exercise Ball should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Seated Alternate Hammer Curl On Exercise Ball good for beginners?

Not usually. The Dumbbell Seated Alternate 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 Seated Alternate Hammer Curl On Exercise Ball?

Try the Cable Hammer Curl (with Rope), Smith Machine Bicep Curl or the Kettlebell Double Alternating Hang Clean. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Seated Alternate Hammer Curl On Exercise Ball the same as the seated dumbbell alternate hammer curl on exercise ball?

Yes. The Dumbbell Seated Alternate Hammer Curl On Exercise Ball is also commonly called the seated dumbbell alternate hammer curl on exercise ball. Different gyms and training programs label it differently, but "seated dumbbell alternate hammer curl on exercise ball" refer to this same movement.