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Dumbbell Hammer Curl on Exercise Ball

Dumbbell Hammer Curl on Exercise Ball

The Dumbbell Hammer Curl on Exercise Ball is an excellent exercise that targets the biceps, forearms, and shoulders. This exercise is a variation of the traditional dumbbell hammer curl, but with an added challenge and stability requirement due to the exercise ball. By incorporating the exercise ball, you engage more of your core and stabilizer muscles throughout the movement. To perform the Dumbbell Hammer Curl on Exercise Ball, you will need a pair of dumbbells and an exercise ball. Begin by sitting upright on the exercise ball with your feet firmly planted on the ground. Hold the dumbbells with an overhand grip, palms facing inward (hammer grip), and let your arms hang at your sides. From this starting position, exhale as you simultaneously curl both dumbbells towards your shoulders while keeping your elbows close to your sides. Avoid any jerking or swinging motions, focusing on a controlled and smooth movement. Once you reach the top position, squeeze your biceps for a brief moment before slowly lowering the dumbbells back down to the starting position, inhaling as you do so. It's important to maintain proper form throughout the exercise. Keep your core engaged to maintain stability on the exercise ball, and avoid excessive swinging or using momentum to lift the dumbbells. The slower and more controlled your movements, the more effective this exercise will be in targeting the intended muscle groups. Remember to start with a weight that allows you to perform the exercise with proper form and control. Gradually increase the weight as your strength and technique improve. Aim for 2-3 sets of 10-15 repetitions, resting for 30-60 seconds between sets. Integrating the Dumbbell Hammer Curl on Exercise Ball into your strength-training routine can diversify your arm workout, challenge your stabilizer muscles, and help build strength in your biceps, forearms, and shoulders. However, always consult with a fitness professional or trainer before starting any new exercise program to ensure it aligns with your specific needs and abilities.


  • Start by sitting on an exercise ball with your feet flat on the floor and your back straight.
  • Hold a dumbbell in each hand with your palms facing your torso and your arms extended fully.
  • Ensure that your elbows are close to your torso and that they are the only parts of your arms moving.
  • Exhale as you curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Hold the contracted position for a brief pause as you squeeze your biceps.
  • Inhale as you slowly begin to lower the dumbbells back down to the starting position.
  • Repeat for the recommended amount of repetitions.
  • Remember to keep your upper arm stationary throughout the movement.

Tips & Tricks

  • Start with a lighter weight and focus on perfecting your form before increasing the weight.
  • Maintain proper posture throughout the exercise by keeping your back straight and shoulders relaxed.
  • Engage your core muscles by contracting your abdominal muscles while performing the exercise.
  • Use a controlled and slow tempo to maximize muscle activation and prevent momentum from taking over.
  • Focus on squeezing your biceps at the top of each curl to fully engage the muscle.
  • Incorporate progressive overload by gradually increasing the weight or the number of repetitions over time.
  • Vary your grip by using a neutral, palms-facing-in grip or a supinated, palms-facing-up grip to target different areas of the biceps.
  • Pay attention to your breathing and exhale during the lifting portion of each curl.
  • Consider incorporating other bicep exercises into your routine to ensure overall muscle development.
  • Give yourself adequate rest and recovery to allow your muscles to repair and grow stronger.

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