Dumbbell Two Arm Seated Hammer Curl on Exercise Ball exercise animation (Männlich)

Dumbbell Two Arm Seated Hammer Curl on Exercise Ball

Zielmuskel
Brachioradialis
Synergistenmuskeln
Biceps Brachii, Brachialis
Equipment
Dumbbell
Körperregion
Forearms
Typ
Strength

The dumbbell two arm seated hammer curl on an exercise ball is a forearm and arm strength exercise that primarily targets the brachioradialis, with the biceps brachii and brachialis assisting. The neutral, thumbs-up grip builds forearm and elbow-flexor thickness, while the unstable ball seat keeps your core engaged throughout the set.

Dumbbell Two Arm Seated Hammer Curl on Exercise Ball: So führst du sie aus

  1. 1Sit upright on an exercise ball with your feet flat on the floor about shoulder-width apart for a stable base.
  2. 2Hold a dumbbell in each hand at arm's length, with your palms facing your torso in a neutral, thumbs-up grip (hammer position).
  3. 3Brace your core and keep your upper arms tucked against your sides throughout the movement.
  4. 4Curl both dumbbells upward toward your shoulders by bending at the elbows, keeping your wrists neutral and your palms facing each other.
  5. 5Stop just short of the dumbbells touching your shoulders, squeezing your forearms and biceps at the top.
  6. 6Lower both dumbbells under control back to the starting position until your arms are fully extended.
  7. 7Complete your reps, then set the dumbbells down safely with control.

Technik-Tipps

  • Keep your upper arms pinned to your sides so the elbows do the work and the brachioradialis stays loaded.
  • Hold the neutral grip strictly from start to finish, never rotating into a palms-up curl.
  • Sit tall and stay balanced on the ball, using your core to keep your torso still rather than rocking.
  • Lower the dumbbells slowly to keep tension on the forearms and elbow flexors through the full range.

Häufige Fehler

  • Swinging the torso or rocking on the ball to heave the weight up, which removes tension from the forearms and risks losing balance.
  • Letting the elbows drift forward, which shifts work off the brachioradialis and shortens the range of motion.
  • Rotating the wrists into a supinated, palms-up position, which turns the move into a standard biceps curl instead of a hammer curl.
  • Using too heavy a load so the reps become sloppy and the unstable seat makes control harder.

Häufig gestellte Fragen

What muscles does the dumbbell two arm seated hammer curl on an exercise ball work?

It primarily targets the brachioradialis in the forearm, with the biceps brachii and brachialis assisting. Sitting on the exercise ball also engages your core to keep you balanced.

Why do the hammer curl on an exercise ball instead of a bench?

The unstable ball seat forces your core to work to keep you steady, adding a stability demand to the lift. The arm and forearm training effect is the same as on a bench.

How is a hammer curl different from a regular biceps curl?

A hammer curl uses a neutral, thumbs-up grip with palms facing each other, which emphasizes the brachioradialis and brachialis. A regular curl uses a palms-up grip that targets the biceps more.

How many sets and reps should I do?

For forearm and arm size, 3 to 4 sets of 10 to 15 reps with a controlled weight works well. Pick a load you can keep strict and balanced on the ball.

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