Strength

Dumbbell Hammer Curl To Press

The Dumbbell Hammer Curl To Press is an effective upper body workout targeting arms and shoulders. Combining a hammer curl and an overhead press, it builds strength and endurance in these muscles.
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Dumbbell Hammer Curl To Press instructions
Step-by-step instructions
1
Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing your torso. This will be your starting position.
2
Curl the weights while keeping your palms facing your torso. Continue the curl until the dumbbells reach shoulder level.
3
Once the dumbbells are at shoulder level, press them upwards overhead. Remember to keep your palms facing inward.
4
Lower the dumbbells back to shoulder level in a controlled motion.
5
Un-curl your arms back into the start position, maintaining control at all times. Repeat for the programmed number of reps.
Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing your torso. This will be your starting position.
Curl the weights while keeping your palms facing your torso. Continue the curl until the dumbbells reach shoulder level.
Once the dumbbells are at shoulder level, press them upwards overhead. Remember to keep your palms facing inward.
Lower the dumbbells back to shoulder level in a controlled motion.
Un-curl your arms back into the start position, maintaining control at all times. Repeat 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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