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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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Variations

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

Related variationDumbbell Seated Alternate Hammer Curl on Exercise BallRelated variationAlternating Seated Dumbbell Curl on Stability Ball

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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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