Dumbbell Hammer Curl On Exercise Ball

BicepsDumbbellIntermediate
Sit on an exercise ball with a dumbbell in each hand, palms facing your body. Keep your back straight and your core engaged. Extend your arms fully, allowing the dumbbells to hang down at arm's length. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

How to perform the Dumbbell Hammer Curl On Exercise Ball

  1. Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Hammer Curl On Exercise Ball using your dumbbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your biceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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