Beginner
DUMBBELL SEATED ALTERNATE HAMMER CURL ON EXERCISE BALL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on an exercise ball with your feet flat on the ground and your back straight.
2
Step:2 Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.
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Step:3 Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while keeping your palm facing your body.
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Step:4 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
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Step:5 Hold the contracted position for a brief pause as you squeeze your biceps.
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Step:6 Inhale and slowly lower the dumbbell back to the starting position.
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Step:7 Repeat the movement with the opposite arm.
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Step:8 Continue alternating arms for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
