How to Do
How to Do Hammer Curls with Dumbbells Kneeling on Ball
Each exercise 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 this exercise.
Beginning
Beginning Hammer Curls with Dumbbells
1. Stand with your arms at your sides and shoulders relaxed.
2. Maintain good posture by keeping your feet parallel to the ground and your ankles and knees aligned under your hips.
3. Straighten your legs, but don't make them stiff or locked.
4. As you lift and lower your weights, keep the abdominal muscles engaged throughout the exercise to prevent movement across the lower back.
Movement
Hammer Curls with Dumbbells 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 the dumbbells up to your shoulders, then lower them back to the side of your body. Repeat for the required number of repetitions.
5. 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.
6. 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 with Dumbbells 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
Ball Kneeling Hammer Curl, Dumbbell Kneeling Bicep Curl Exercise Ball, How to Exercise with Kneeling Dumbbell Preacher Curl on Ball.
