Stability Ball Hammer Dumbbell Curls
Hammer curls are tough to begin with, but doing them while balancing in a modified squat against a stability ball engages your whole body in a battle for stability, and, ironically, forces you to do the actual lifting of the dumbbells with your isolated biceps and brachialis muscles.
Holding a dumbbell in each hand with your palms facing inward, lie back against a stability ball so that your body is supported from the upper buttocks to the lower back and your upper back is not touching the stability ball. Bend your knees into a modified squat with your hips bent, your knees at a 90-degree angle, and your feet planted about hip-width apart approximately two to three feet in front of the stability ball (see Photo 1).
- From the starting position, lift the dumbbells up and do a full hammer bicep curl, contracting your biceps up as far as you can. Keep your shoulders steady throughout the curl (see Photos 2 and 3).
- From the top of the curl, reverse the motion and return to the starting position. Be sure to fully extend your arms to get a good stretch at the bottom of the curl (see Photos 4 and 5). Complete 10 reps for a full set.