How to Do
How to Do Dumbbell One Arm Seated Hammer Curls on Ball
The seated dumbbell single-arm seated hammer curls on ball 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 the seated dumbbell single-arm seated hammer curls on ball.
Beginning
Beginning Seated Single-Arm Hammer Curl
1.Select a stability ball with sufficient height that you will be able to sit comfortably on it with a 90-degree bend in your knees and your feet flat on the ground. With a dumbbell in each hand, sit upright on the ball. Tighten up your abdominals and lower back to keep your body aligned, and to help you balance. Slightly tense your legs to keep your body centered on the ball. Your feet should be flat on the floor, about shoulder-width apart.
2. Your arms should be fully extended and hanging by your side. Your palms should face the sides of your thighs.
Movement
Seated Single-Arm Hammer Curl Movement
1. Pull your shoulders back and down and bend one elbow to curl the dumbbell up to shoulder height. There should be no rotation of the forearm, and at the top of the movement, your palms still are facing inward toward the chest. Make sure that your upper arms remain tight and next to the torso throughout the exercise.
2. Lower the dumbbell by straightening the elbow and returning it to your side. Repeat the exercise until you've completed your set.
3. Make sure that your body remains aligned during the exercise, and that you don't arch your back or swing or throw the weight up.
Benefits
Seated Single-Arm Hammer Curl Benefits
You can perform this exercise at home or in the gym.
This variation of the traditional biceps curl exercise strengthens the biceps muscles in the front of the upper arms. The different grip will provide a different stimulus to the muscle, and bring the forearms further into play.
Your core will also be activated to keep your body balanced and steady as you perform the exercise on the stability ball.
Exercise Aliases
Dumbbell Curls, How To Do Seated Hammer Curls, Stability Ball Dumbbell Curls, Swiss Ball Hammer Curl.
