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Dumbbell Hammer Curl on Stability Ball
Seated dumbbell hammer curl on a stability ball that targets biceps, brachialis, and forearms for arm strength and hypertrophy while engaging core for balance and stability.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Biceps, Forearms
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Long Head, Brachialis
Forearms
8/10Flexors
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on stability ball with feet flat hip-width apart, back straight, core engaged. Hold dumbbells with neutral grip, arms extended at sides.
- Exhale and curl dumbbells toward shoulders by bending elbows.
- Keep upper arms stationary and palms facing each other.
- Squeeze biceps at top with wrists slightly above elbows.
- Inhale and lower dumbbells slowly to full extension.
- Maintain core tension to avoid rolling on ball.
Coaching Tips
Form Cues
- Elbows tucked to sides
- Neutral grip constant
- Core braced tight
- No body swing
- Controlled descent
Breathing
Inhale during lowering phase; exhale as you curl upward while bracing core.
Tempo
3-0-1
Range of Motion
Lower until arms fully extended without locking elbows; curl until biceps fully contracted with dumbbells at shoulder level.
Safety
Safety Notes
- Start with light weights to master balance
- Avoid if acute lower back pain
- Ensure ball is properly inflated
- Stop if dizziness occurs
- Use non-slip floor surface
Spotting
Spotting not required; self-spot by reducing weight if balance fails.
Common Mistakes
- Using momentum to lift
- Leaning back on ball
- Flared elbows
- Incomplete range
- Locked knees
When to Avoid
- Acute wrist strain
- Lower back instability
- Balance disorders
Flexibility Needed
- Wrist neutral mobility
- Shoulder flexion to 90 degrees
Build Up First
- Master basic seated hammer curl
- Core stability competency
Also known as
Stability Ball Hammer Curl, Seated Neutral Grip Curl on Ball, Dumbbell Neutral Curl on Swiss Ball
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