Dumbbell Seated Alternate Hammer Curl on Exercise Ball Exercise Images
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Dumbbell Seated Alternate Hammer Curl on Exercise Ball
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Sit upright on an exercise ball with a dumbbell in each hand, arms at your sides and palms facing each other. Alternately curl one dumbbell up toward your shoulder while keeping your upper arm still, then lower it back down before switching arms. Keep your core engaged to maintain balance and avoid swinging your body.
คำแนะนำทีละขั้นตอน
- Sit on an exercise ball with your feet flat on the floor, shoulder-width apart, and your back straight.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other). Let your arms hang down by your sides.
- Engage your core to maintain balance on the exercise ball.
- Slowly curl the dumbbell in your right hand upward by bending your elbow, keeping your upper arm stationary and close to your torso.
- Continue curling until the dumbbell is at shoulder height, ensuring your wrist remains neutral and does not bend.
- Pause briefly at the top of the movement, squeezing your biceps.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat the same motion with your left hand while keeping your right arm stationary.
- Alternate between arms for the desired number of repetitions, maintaining proper form throughout the exercise.
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คำถามที่พบบ่อย
- What muscles does the Dumbbell Seated Alternate Hammer Curl on Exercise Ball work?
- This exercise primarily targets the biceps while also engaging the forearms and shoulders as secondary muscle groups. The use of an exercise ball activates the core to help maintain stability throughout the movement.
- Do I need an exercise ball for this workout, or can I use a chair?
- An exercise ball adds instability, which challenges your core and balance, making the workout more dynamic. If you don’t have one, you can perform the same hammer curl seated on a sturdy bench or chair, though you’ll lose the core activation benefits.
- Is this exercise suitable for beginners?
- Yes, beginners can perform this exercise with light dumbbells to master the form and balance. Start slowly and focus on controlled movements, ensuring you keep your upper arms still and your core tight.
- What are common mistakes to avoid when doing seated hammer curls on an exercise ball?
- Avoid swinging the weights or using momentum, as this reduces muscle engagement and increases injury risk. Keep your torso upright without leaning, and engage your core to maintain balance throughout the curl.
- How many sets and reps should I do for best results?
- For strength and muscle growth, aim for 3–4 sets of 8–12 reps per arm, using a weight that challenges you without breaking form. Beginners may start with 2–3 sets of 10–15 reps using lighter weights to build endurance.
- What safety tips should I follow when performing this exercise?
- Select a stable, properly inflated exercise ball and sit with both feet flat on the floor for support. Maintain a neutral spine, engage your core, and avoid lifting weights that cause you to lose balance.
- Are there variations to make the Dumbbell Seated Alternate Hammer Curl more challenging?
- You can perform the movement simultaneously with both arms or use heavier dumbbells for increased intensity. Slowing down the curling phase or pausing briefly at the top also increases muscle time-under-tension for greater strength gains.