How to Do
How to Do Dumbbell One Arm Hammer Curls Kneeling on Ball
The Dumbbell Hammer Curl should begin with 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 using the Dumbbell One Arm Hammer Curls Kneeling Ball.
Beginning
Beginning Hammer Curl with One Arm
1. With one dumbbell in each hand, stand up straight.
2. Each wrist should be rotated such that one end of the dumbbell is facing forward instead of towards your body.
3. Squeeze your biceps and curl your weight forward and upward until your forearm is upright.
Movement
Hammer Curl with One Arm Movement
1. Stand in front of the stability ball, with the dumbbells in your hands. Choose a relatively light dumbbell 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 the dumbbell up to your shoulder, then lower it back to the side of your body.
5. Repeat until you've done your set on one side, then do the set for the other.
6. 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.
7. Most of your effort will be centered on the remaining balance on the stability ball. Keep your movements slow, smooth, and controlled.
Benefits
Hammer Curl with One Arm 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.
Exercise Aliases
How To Do Kneeling Hammer Curls, Exercise Ball Kneeling Hammer Curls, Swiss Ball Hammer Curls, 1 Arm Hammer Curls.
