10 Best Dumbbell Hammer Curl On Exercise Ball Alternatives for Home Gyms

Ranked Dumbbell Hammer Curl On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Hammer Curl On Exercise Ball on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Peacher Hammer Curl

   97% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the biceps.

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your torso.
   2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
   3. This will be your starting position.
   4. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
   5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   6. Hold the contracted position for a brief pause as you squeeze your biceps.
   7. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
   8. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Body position: seated, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Balance: easier to stay steady on than the Dumbbell Hammer Curl On Exercise Ball
2. Play demonstration

   2. Dumbbell Preacher Curl Over Exercise Ball

   96% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in one hand with an underhand grip, resting your elbow on the exercise ball.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Body position: seated, the same as the Dumbbell Hammer Curl On Exercise Ball
3. Play demonstration

   3. Dumbbell Seated Hammer Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Body position: seated, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Balance: easier to stay steady on than the Dumbbell Hammer Curl On Exercise Ball
4. Play demonstration

   4. Dumbbell Seated Neutral Wrist Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other.
   2. Rest your forearms on your thighs, allowing the dumbbells to hang down.
   3. Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Body position: seated, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Balance: easier to stay steady on than the Dumbbell Hammer Curl On Exercise Ball
5. 

   5. Preacher Hammer Dumbbell Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
   2. As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
   3. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
   4. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Body position: seated, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Balance: easier to stay steady on than the Dumbbell Hammer Curl On Exercise Ball
6. Play demonstration

   6. Dumbbell Bicep Curl On Exercise Ball With Leg Raised

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
   3. Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides.
   4. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
   5. While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise.
   6. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Body position: seated, the same as the Dumbbell Hammer Curl On Exercise Ball
7. Play demonstration

   7. Weighted Seated Bicep Curl (On Stability Ball)

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a stability ball with your feet flat on the ground and your back straight.
   2. Hold a medicine ball with an underhand grip, palms facing up, and let your arms hang down by your sides.
   3. Keeping your upper arms stationary, exhale and curl the medicine ball up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the medicine ball back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Body position: seated, the same as the Dumbbell Hammer Curl On Exercise Ball
8. Play demonstration

   8. Dumbbell Biceps Curl V Sit On Bosu Ball

   94% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a bosu ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended down by your sides.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Body position: seated, the same as the Dumbbell Hammer Curl On Exercise Ball
9. Play demonstration

   9. Dumbbell Seated Biceps Curl (On Stability Ball)

   94% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a stability ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.
   4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Body position: seated, the same as the Dumbbell Hammer Curl On Exercise Ball
   • Balance: easier to stay steady on than the Dumbbell Hammer Curl On Exercise Ball
10. Play demonstration

    10. Dumbbell Seated Alternate Hammer Curl On Exercise Ball

    93% match

    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Sit on an exercise ball with your feet flat on the ground and your back straight.
    2. Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.
    3. Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while keeping your palm facing your body.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat the movement with the opposite arm.
    8. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: curl, the same as the Dumbbell Hammer Curl On Exercise Ball
    • Primary muscle: biceps, the same as the Dumbbell Hammer Curl On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell Hammer Curl On Exercise Ball
    • Body position: seated, the same as the Dumbbell Hammer Curl On Exercise Ball