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Biceps · Intermediate

Dumbbell Two-Arm Seated Hammer Curl on Stability Ball

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

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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 an exercise ball with your feet flat on the ground.
  2. 02Hold a dumbbell in each hand with arms at your sides and palms facing towards you.
  3. 03Engage your core and maintain a straight back.
  4. 04Curl both dumbbells towards your shoulders while keeping your elbows close to your body.
  5. 05With control, lower the weights back to the starting position.
  6. 06Repeat for the prescribed repetitions.

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