dumbbell seated alternate hammer curl on exercise ball

Equipment

dumbbell

Target muscle

biceps

How to perform

1. 1

   Sit on an exercise ball with your feet flat on the ground and your back straight.

2. 2

   Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.

3. 3

   Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while keeping your palm facing your body.

4. 4

   Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.

5. 5

   Hold the contracted position for a brief pause as you squeeze your biceps.

6. 6

   Inhale and slowly lower the dumbbell back to the starting position.

7. 7

   Repeat the movement with the opposite arm.

8. 8

   Continue alternating arms for the desired number of repetitions.