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Dumbbell Hammer Curl to Press
Beginner - Strength - Compound
Targeted Muscle Group
Shoulders
Forearms
Biceps
Recommended Equipment
Dumbbell
How to do it
The dumbbell hammer curl to press is a compound exercise that targets multiple muscle groups, primarily the biceps, shoulders, and triceps.
Stand up straight with a dumbbell in each hand, palms facing towards the body. Keep your feet shoulder-width apart for stability. Ensure your core is engaged and your back is straight.
Begin by performing a standard dumbbell hammer curl. Exhale and slowly bend your elbows, curling the weights upwards towards your shoulders. Keep your upper arms stationary and only move your forearms. Contract your biceps at the top of the movement, then slowly lower the dumbbells back down to the starting position while inhaling.
Once you've completed the hammer curl, instead of lowering the dumbbells completely, press the dumbbells overhead by straightening your arms. Extend your elbows fully without locking them at the top of the movement. Keep your core engaged and avoid overarching your lower back. Pause briefly at the top of the movement, feeling the contraction in your shoulders and triceps.
In a controlled manner, lower the dumbbells back down to the starting position by bending your elbows and bringing the weights back to shoulder height. Complete the desired number of repetitions, ensuring proper form and control throughout the exercise.
