Swiss Ball Hammer Curl

The use of a Swiss Ball will help isolate your forearm muscles if you don't have access to a bench or step box.

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Hold either one or two dumbbells in your hands, grasping the weights so that your thumbs are uppermost.

Keeping your tricep (back of your arm) in contact with the Swiss Ball, smoothly lower and lift the weight, keeping your palms facing each other (two dumbbells) - thumbs on top throughout.

Focus on keeping the movement from your wrist, working the muscles of your wrist and forearms only.