Strength

Alternating Dumbbell Hammer Curl To Press

The Alternating Dumbbell Hammer Curl To Press is a dynamic upper body exercise for both bicep and shoulder strength. It combines a curl and an overhead press, efficiently targeting multiple muscle groups.

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Alternating Dumbbell Hammer Curl To Press instructions

Step-by-step instructions

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.

Your arms should be fully extended, with your palms facing your torso.

Bend your elbow to curl the dumbbell up towards your shoulder.

Upon reaching your shoulder, twist your wrist so your palm is facing forward, then press the dumbbell upwards until your arm is fully extended.

Lower the dumbbell back down in the reverse manner and repeat with the other hand for the programmed number of reps.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.

Your arms should be fully extended, with your palms facing your torso.

Bend your elbow to curl the dumbbell up towards your shoulder.

Upon reaching your shoulder, twist your wrist so your palm is facing forward, then press the dumbbell upwards until your arm is fully extended.

Lower the dumbbell back down in the reverse manner and repeat with the other hand for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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