Biceps exercise · dumbbell
Dumbbell Hammer Curl on Exercise Ball
The dumbbell hammer curl on exercise ball is a dumbbell exercise that targets the biceps, with the forearms assisting.
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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every dumbbell exercise.
