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Hammer Curl Combo

Bicep Curl Curl Bar Exercise Ball

Bicep Curls Dumbbell Exercise Ball Seated

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Bicep Curls, Dumbbell, Exercise Ball, Seated

Type: Arms

Performing bicep curls whilst sitting increases the intensity on the core abdominal muscles as they have to work harder to maintain stability and posture. Sitting on an unstable surface such as an exercise ball makes this even more challenging.

Level :

Intermediate

Equipment : Yes

	Biceps
	Core Forearms

Bicep Curls, Dumbbell, Exercise Ball, Seated Steps:

Step 1:

Sit on an exercise ball.

Step 2:

Take hold of a pair of dumbbells.

Step 3:

Sit up straight, brace the abdominals and keep the upper arms tucked into the body.

Step 4:

Slowly curl the dumbbells up towards the shoulders.

Step 5:

Pause briefly, extend the elbows to straighten the arms and lower to the start position.

Step 6:

This is one repetition.

Top Tip:

To increase the time under tension, try the isometric or static hold version. Curl the dumbbells up to the shoulders then maintain that position for a desired time, normally 20 to 30 seconds. Varying the hand positions will work different parts of the bicep and forearm muscles.

Arm Exercises

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Bicep Curl, Barbell, Narrow Grip

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Bicep Curl, Cable, Overhand Grip

Bicep Curl, Cable, Single Arm

Bicep Curl, Cable, Single Arm, Overhand Grip

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Bicep Curl, Curl Bar, Reverse Grip

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Bicep Curl, Dumbbell, Alternating, Reverse Grip

Bicep Curl, Dumbbell, Eccentric

Bicep Curl, Dumbbell, Overhand Grip

Bicep Curl, Dumbbell, Seated

Bicep Curl, Dumbbell, Seated, Inclined

Bicep Curl, Dumbbell, Standing

Bicep Curl, Seated, Alternating

Bicep Curl, Standing, Alternating

Bicep Curls, Barbell, Overhand Grip

Bicep Curls, Cable, Straight Bar

Bicep Curls, Curl Bar, Bench, Inclined Prone

Bicep Curls, Dumbbell, Bench, Inclined Prone

Bottom Half Bicep Curl, Dumbbell

Close Up Curl, Dumbbell

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Concentration Curl, Standing, Single Arm

Hammer Curl with Static Hold, Dumbbell, Standing

Hammer Curl, Seated

Hammer curl, Seated Inclined, Alternating

Hammer Curl, Seated, Alternating

Hammer curl, Seated, Inclined

Hammer Curl, Standing

Hammer Curl, Standing, Alternating

Preacher Curl, Barbell, Exercise Ball, Kneeling

Preacher Curl, Dumbbell, 1 Arm

Reverse Grip Curl, Barbell, Standing

Reverse Grip Curl, Dumbbell, Standing

Slow Release Curl, Dumbbell

Static Bicep Curls, Dumbbell

Top Half Bicep Curl, Dumbbell

Tricep Extension Machine

Tricep Extension, Barbell

Tricep Extension, Barbell, Reverse Grip

Tricep Extension, Dumbbell, One Arm

Tricep Extension, Dumbbell, One Arm, Seated

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Tricep Kickback, Dumbbell, Standing

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Tricep Pushdown, Cable, Single Arm

Tricep Pushdown, Cable, Single Arm, Reverse Grip

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Tricep Pushdown, Straight Bar, Reverse Grip

Tricep Pushdowns, Straight Bar

21s, Barbell, Standing

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Bench Press, Smith Machine, Close Grip

Bicep Curl, Barbell, Exercise Ball

Bicep Curl, Cable, Lying, Rope

Bicep Curl, Cable, Lying, Single Arm

Bicep Curl, Cable, Lying, Straight Bar

Bicep Curl, Cable, Lying, V Bar

Bicep Curl, Cable, Rope

Bicep Curl, Cable, Seated, Single Arm

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Bicep Curl, Dumbbell, Single Arm, Exercise Ball

Bicep Curl, Lying, Single Arm, Overhand Grip

Bicep Curl, Lying, Straight Bar, Overhand Grip

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Concentration Curl, Standing, Alternating

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Lateral Curls, Standing

Power Curl, Barbell

Power Curl, Curl Bar

Preacher Curl, Curl Bar

Preacher Curl, Curl Bar, Narrow Grip

The Big 3, Lying

Tricep Drag, Dumbbell, Lying

Tricep Ext, Cable, Single Arm, Overhead, Reverse

Tricep Extension, Barbell Drag

Tricep Extension, Cable, Overhead, Rope

Tricep Extension, Cable, Overhead, Single Arm

Tricep Extension, Cable, Overhead, Straight Bar

Tricep Extension, Dumbbell

Tricep Extension, Dumbbell, Alternating

Tricep Extension, Dumbbell, Bench, Kneeling

Tricep Extension, Dumbbell, Lying

Tricep Extension, Dumbbell, Overhead, Kneeling

Tricep Extension, Lying Barbell

Tricep Extension, Overhead, Reverse Grip

Tricep Kickback, Seated, Reverse Grip

Plank, Tricep Extension

Push Ups, Tricep, Diamond

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