The Dumbbell Seated Alternate Hammer Curl on Exercise Ball is a challenging variation of the traditional hammer curl exercise that adds an element of instability by performing the exercise while seated on an exercise ball. This exercise targets the biceps, forearms, and shoulders and also engages the core muscles for stability.
How to perform
To perform the Dumbbell Seated Alternate Hammer Curl on Exercise Ball, follow these steps:1. Sit on an exercise ball with your feet flat on the floor and your back straight. Hold a dumbbell in each hand with your palms facing inwards (hammer grip).
2. Start with your arms fully extended down at your sides.
3. Keeping your elbows close to your body, curl one dumbbell towards your shoulder while simultaneously rotating your wrist so that your palm faces your shoulder at the top of the movement.
4. Lower the dumbbell back to the starting position while maintaining control and tension in your biceps.
5. Repeat the same movement with the other arm.
6. Continue alternating arms for the desired number of repetitions.
7. Remember to keep your core engaged throughout the exercise to maintain balance on the exercise ball.
8. Perform 3-4 sets of 12-15 repetitions for each arm, resting for 30-60 seconds between sets.
This exercise can be a great addition to your arm workout routine and helps improve strength, stability, and coordination. Make sure to choose a weight that challenges you without compromising proper form.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.