Dumbbell Hammer Curl on Exercise Ball
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell hammer curl on an exercise ball is an upper-arm strength exercise that targets the brachialis and brachioradialis along with the biceps. The neutral (palms-facing) grip shifts work toward the brachialis and forearm, while sitting on the ball adds a constant core-stability demand. It's a good way to build arm thickness and grip strength while training balance.
Dumbbell Hammer Curl on Exercise Ball: So führst du sie aus
- 1Sit upright on the exercise ball with your feet flat on the floor, shoulder-width apart, and your hips and knees at roughly 90 degrees.
- 2Hold a dumbbell in each hand at arm's length by your sides, palms facing your thighs (a neutral grip) so your thumbs point forward.
- 3Brace your core and keep your torso tall and stable on the ball, with your shoulders back and elbows tucked close to your ribs.
- 4Keeping your upper arms fixed, curl both dumbbells up toward your shoulders by bending only at the elbows, maintaining the neutral grip throughout.
- 5Squeeze your biceps and forearms at the top, holding the dumbbells just short of touching your shoulders.
- 6Lower the dumbbells under control back to the starting position until your arms are fully extended.
- 7Keep your balance steady on the ball and repeat for your target reps, then set the dumbbells down with control.
Technik-Tipps
- Keep your elbows pinned to your sides so the movement stays at the elbow joint and the brachialis does the work.
- Move slowly and avoid bouncing on the ball; let your core do the stabilizing rather than your legs.
- Use a controlled tempo on the way down (about two to three seconds) to keep tension on the muscle through the full range.
- Choose a weight you can balance comfortably; the unstable ball means you should start lighter than you would seated on a bench.
Häufige Fehler
- Swinging the torso or rocking on the ball to heave the weight up, which uses momentum instead of the arm muscles and risks losing balance.
- Letting the elbows drift forward or flare out, which turns the curl into a partial front raise and removes tension from the brachialis.
- Rotating the wrists so the palms turn up, which makes it a standard biceps curl rather than a hammer curl and reduces forearm involvement.
- Using too heavy a load, which forces sloppy form and makes the ball unstable and unsafe.
Häufig gestellte Fragen
What muscles does the dumbbell hammer curl on an exercise ball work?
The neutral-grip hammer curl works the brachialis and brachioradialis (forearm) along with the biceps. Sitting on the exercise ball also engages your core and trunk muscles to keep you balanced.
Why use a hammer grip instead of a regular curl?
Holding the dumbbells with palms facing each other shifts more of the load onto the brachialis and forearms. This helps build arm thickness and grip strength that a standard palms-up curl trains less directly.
What's the point of sitting on an exercise ball?
The unstable surface forces your core and trunk to stabilize you on every rep, adding a balance and posture challenge on top of the arm work. The trade-off is that you'll handle lighter weight than on a stable bench.
Is this exercise good for beginners?
Yes, as long as you start light and master your balance first. Begin with a weight you can control while keeping your torso still, and add load only once your form and stability are solid.
How many sets and reps should I do?
For arm size and strength, 3 to 4 sets of 8 to 12 reps per arm works well. Keep the reps controlled and stop a rep or two before form breaks down.
