dumbbell hammer curl on exercise ball

How to perform it

Sit on an exercise ball with your feet flat on the ground and your back straight. Hold a dumbbell in each hand with your palms facing your body and your arms fully extended. Keeping your upper arms stationary, exhale and curl the dumbbells 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 and slowly begin to lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

1. 1Sit on an exercise ball with your feet flat on the ground and your back straight.
2. 2Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.
3. 3Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.
4. 4Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
6. 6Inhale and slowly begin to lower the dumbbells back to the starting position.
7. 7Repeat for the desired number of repetitions.