Dumbbell Hammer Curl on Exercise Ball

Setup

1. 01Sit on the center of an exercise ball with feet flat and hip width apart.
2. 02Hold a dumbbell in each hand at the sides with palms facing in.
3. 03Sit tall with the chest up and shoulders back.
4. 04Brace the trunk to keep the ball from rolling.

Execution

1. 01Curl both dumbbells toward the shoulders keeping the palms facing each other.
2. 02Pin the elbows to the sides as the forearms travel.
3. 03Squeeze at the top without leaning back on the ball.
4. 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.