Smart Workout Diary

Dumbbell Hammer Curl on Stability Ball

The dumbbell hammer curl on a stability ball is a seated elbow-flexion exercise performed with a neutral grip while maintaining balance on the ball. It primarily trains the biceps and brachialis, with substantial assistance from the forearms. It supports arm-strength and muscle-building goals while adding a light balance and posture challenge.

Demonstration

Dumbbell Hammer Curl on Stability Ball — demonstration 1
Dumbbell Hammer Curl on Stability Ball — demonstration 2

Instructions

  1. Set up the ball on a flat, non-slip surface and sit near its center with both feet flat, about hip-width apart.
  2. Hold a dumbbell in each hand at your sides with palms facing inward, chest tall, and shoulders relaxed.
  3. Brace your trunk and keep your upper arms close to your ribs as you curl both dumbbells upward without rotating the wrists.
  4. Pause briefly near shoulder height, then lower slowly until the elbows are fully extended but not forcefully locked. Keep the ball still throughout the set.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Choose a manageable load: use dumbbells light enough to keep the ball stable and prevent swinging.
  2. Keep the neutral grip from start to finish; do not turn the palms upward at the top.
  3. If balance deteriorates, stop the set, reset your foot position, and use a lighter weight.
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