Seated Dumbbell Alternate Hammer Curl on Exercise Ball
An alternating neutral-grip curl performed seated on a stability ball, training the brachialis and brachioradialis while the trunk works to stay upright.
ArmsDumbbellElbow flexion
Start
End
Primary
BrachialisBrachioradialis
Secondary
Biceps brachiiCoreForearm muscles
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
01Sit tall on a stability ball with feet flat and hip width apart.
02Hold a dumbbell in each hand at the sides, palms facing in.
03Brace the trunk and set the shoulders back.
04Keep the elbows close to the torso.
Execution
01Curl one dumbbell up with a thumbs-up grip while the other arm stays extended.
02Squeeze at the top, then lower under control.
03Repeat with the opposite arm.
04Alternate sides while keeping the ball and torso completely still.
Checkpoints
-The ball does not roll or wobble between reps.
-Torso stays upright with no side lean toward the working arm.
-Grip stays neutral through the full range.
-Each arm reaches full extension at the bottom.
Common mistakes
-Rocking on the ball to swing the dumbbell up.
-Leaning away from the working arm.
-Rushing the alternation and shortening the range.
-Slumping through the mid-back as the set fatigues.
Programming notes
-Use 2 to 3 sets of 10 to 14 reps per arm.
-Choose lighter loads than a bench-seated hammer curl; the ball punishes cheating.
-Doubles as light trunk-stability work in home-gym sessions.
