How to Do
How to Do Seated Dumbbell Alternating Hammer Curl 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 Seated Hammer Curl Alternating
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 Hammer Curl Alternating 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 should still be 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.
3. Now do the same movement with the other arm.
4. Repeat the exercise, while alternating arms, until you've completed your set.
5. 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 Hammer Curl Alternating 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 Hammer Curls, How To Do Hammer Curls, Seated Hammer Curls, Stability Ball Curl, Swiss Ball Dumbbell Curls.
