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Biceps · Intermediate

Dumbbell Seated Alternate Hammer Curl on Exercise Ball

Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the biceps.

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Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on the exercise ball with your feet flat on the ground, shoulder-width apart.
  2. 02Hold a dumbbell in each hand at your sides with palms facing each other.
  3. 03Curl one dumbbell upwards towards your shoulder while keeping your elbow close to your body.
  4. 04Lower the dumbbell back down to the starting position and repeat with the other arm.
  5. 05Continue alternating arms for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAlternating Seated Dumbbell Curl on Stability BallRelated variationDumbbell Two-Arm Seated Hammer Curl on Stability BallRelated variationSingle-Leg Stability-Ball Dumbbell CurlRelated variationDumbbell Biceps Curl in BOSU V-SitRelated variationDumbbell Seated Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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