Dumbbell Standing Alternate Hammer Curl and Press
Description
The dumbbell standing alternate hammer curl and press combines a hammer curl with an overhead press, performed one arm at a time. After hammer curling the dumbbell to the shoulder, you press it overhead with a neutral grip. The combo trains biceps and shoulders unilaterally with strong core engagement.
Muscle Group
Equipment Required
Dumbbell Standing Alternate Hammer Curl and Press Instructions
- Stand with a dumbbell in each hand at your sides with palms facing each other (hammer grip).
- Brace your core hard.
- Hammer curl the right dumbbell up to shoulder level.
- Squeeze the bicep at the top of the curl.
- Press the right dumbbell overhead while maintaining the neutral grip.
- Lock out the right arm at the top, then reverse the motion.
- Lower through the press and back through the curl to the starting position.
- Repeat with the left arm. Alternate sides each rep.
Dumbbell Standing Alternate Hammer Curl and Press Form & Visual
Dumbbell Standing Alternate Hammer Curl and Press Benefits
- Trains biceps and shoulders unilaterally
- Time-efficient compound combo
- Hammer grip targets brachialis
- Strong core anti-rotation demand
- Builds arm and shoulder strength
- Useful for full upper body conditioning
Dumbbell Standing Alternate Hammer Curl and Press Muscles Worked
- Brachialis
- Brachioradialis
- Anterior deltoid
- Biceps brachii
- Triceps brachii
Dumbbell Standing Alternate Hammer Curl and Press Variations & Alternatives
- Curl to Press
- Hammer Curl
- Dumbbell Shoulder Press
- Dumbbell Thruster
