Alternating Stability Ball Dumbbell Hammer Curl
Arms · Dumbbell · Beginner
How to do 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 one dumbbell up towards your shoulder while keeping your palm facing your body.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the movement with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Muscles worked
Primary: Biceps
Secondary: Forearms
Is your Alternating Stability Ball Dumbbell Hammer Curl good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 10 kg |
| Novice | 12.5 kg |
| Intermediate | 15 kg |
| Advanced | 19 kg |
| Expert | 23 kg |
| Veteran | 27 kg |
| Elite | 31 kg |
| Master | 36 kg |
| Apex | 41 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro, which means both dumbbells combined for bilateral lifts. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Alternating Stability Ball Dumbbell Hammer Curl.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Rushing the weaker side or letting the dumbbells drift. Keep both sides moving through the same range and tempo.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your biceps.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Alternating Stability Ball Dumbbell Hammer Curl FAQ
What muscles does the Alternating Stability Ball Dumbbell Hammer Curl work?
The primary target is biceps. It also involves forearms while you keep the movement controlled.
How many sets and reps should I do for the Alternating Stability Ball Dumbbell Hammer Curl?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Alternating Stability Ball Dumbbell Hammer Curl strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
