The Dumbbell Hammer Curl on an Exercise Ball is a variation of the traditional hammer curl that adds an element of instability by performing the exercise while balancing on an exercise ball. This exercise not only targets the biceps but also engages the core muscles for stability and balance.
How to perform
To perform the Dumbbell Hammer Curl on an Exercise Ball, follow these steps:1. Sit on the exercise ball with your feet hip-width apart and flat on the ground.
2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and arms extended by your sides.
3. Engage your core muscles and stabilize your body on the exercise ball.
4. Keeping your elbows close to your sides, slowly curl the dumbbells towards your shoulders, while maintaining the neutral grip.
5. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.
It's important to maintain a slow and controlled movement throughout the exercise to effectively target the biceps and engage the core muscles for balance. Adjust the weight of the dumbbells according to your fitness level and aim for proper form to prevent injury.
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.