Dumbbell alternating hammer curls kneeling on ball


Exercise Benefits:

  • You can perform this exercise at home or in the gym.
  • It strengthens the biceps muscles.
  • This exercise will be especially challenging in terms of 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.

How to Do the Exercise:

  1. Stand in front of the stability ball, with the dumbbells in your hands. Choose relatively light dumbbells to begin. 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 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. Alteranate both arm 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 remaining balanced on the stability ball. Keep your movements slow, smooth, and controlled.


  1. Hammer Curls - Kneeling Hammer Curl on Stability Ball with One Arm



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