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Dumbbell Seated 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
GoLightWeight mediadumbbell-seated-alternate-hammer-curl-on-exercise-ball
Demonstration coming soon
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.
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