A neutral-grip hammer curl performed seated on a stability ball, targeting the brachialis and brachioradialis while the unstable seat keeps the core working.
ArmsDumbbellElbow flexion
Start
End
Primary
BrachialisBrachioradialis
Secondary
Biceps brachiiForearm flexorsCore
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
01Sit on the center of an exercise ball with feet flat and hip width apart.
02Hold a dumbbell in each hand at the sides with palms facing in.
03Sit tall with the chest up and shoulders back.
04Brace the trunk to keep the ball from rolling.
Execution
01Curl both dumbbells toward the shoulders keeping the palms facing each other.
02Pin the elbows to the sides as the forearms travel.
03Squeeze at the top without leaning back on the ball.
04Lower under control to full elbow extension.
Checkpoints
-Palms stay neutral for every rep; no rotation.
-The ball stays still under a quiet, upright torso.
-Upper arms stay vertical throughout.
-Feet stay planted and evenly weighted.
Common mistakes
-Bouncing on the ball to add momentum.
-Leaning back as the dumbbells rise.
-Letting the wrists break backward under the load.
-Cutting the bottom range to keep tension.
Programming notes
-Use 3 sets of 10 to 15 reps.
-Run it as accessory volume after heavier standing curls.
-Alternate arms if maintaining balance with both arms curling is too demanding.
