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.
팔덤벨Elbow flexion
시작
끝
주동근
상완근완요골근
협응근
상완이두근코어전완 근육
장비
덤벨
패턴
Elbow flexion
준비 자세
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.
수행
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.
체크포인트
-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.
흔한 실수
-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.
프로그래밍 노트
-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.
