How to Do
How to Do Dumbbell Hammer Curls in Alternate Positions Kneeling on Ball
The Dumbbell Alternating Hammer Curls Kneeling on the Ball should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the Dumbbell Alternating Hammer Curls Kneeling on the Ball.
Beginning
Beginning Hammer Curls in Alternate Positions
1. Hold dumbbells at your side with palms facing each other while you stand with your feet hip-width apart.
2. Curl the weight towards your shoulder by bending one elbow and squeezing your bicep.
3. Lower the weight gradually and alternate arms.
Movement
Hammer Curls in Alternate Positions Movement
1. Stand in front of the stability ball, with the dumbbells in your hands. Choose relatively light dumbbells to begin with. Allow your arms to hang relaxed at your side.
2. Tighten up your abs while slowly and carefully kneeling on the dome of the stability ball. Keep your core muscles activated, and your glute and leg muscles tense to help you keep your balance.
3. Make sure that your back is straight, and your head is in line with your shoulders, hips, and knees. Look ahead of you. This will help with balance as well.
4. Start with your arms relaxed at your sides, palms facing the side of your thighs. Pull your shoulders back and down, and curl one dumbbell up to your shoulder, then lower it back to the side of your body.
5. Repeat the movement with the other dumbbell.
6. Alternate between both arms until you complete your set.
7. Make sure that your upper arms remain tight and next to the torso throughout the exercise. Your elbows should not move forward or back, and should not flare out. Keeping your arms tight to your body will help you maintain your balance.
8. Most of your effort will be centered on the remaining balance on the stability ball. Keep your movements slow, smooth, and controlled.
Benefits
Hammer Curls in Alternate Positions Benefits
You can perform this exercise at home or in the gym.
It strengthens the biceps muscles.
This exercise will be especially challenging regarding balance and stability. Your core muscles will be working very hard to help you maintain balance both during the exercise and while kneeling on the stability ball.
