Try the Seated Dumbbell Hammer Curl To Press exercise for strengthening biceps and shoulders. This combination exercise starts with a curl, transitions into a press, boosting overall upper body strength and improving muscle definition.
Sit on a bench with the back set at a vertical angle, holding a dumbbell in each hand by your thighs with your palms facing each other.
2
Curl the dumbbells towards your shoulders by bending your elbows.
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Rotate your shoulders so your palms now face forward.
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Press the dumbbells straight up overhead, extending your arms.
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Lower the dumbbells back to your shoulders, rotate your wrists back to the starting position, and then lower the weights to your thighs. Repeat for desired number of reps.
Sit on a bench with the back set at a vertical angle, holding a dumbbell in each hand by your thighs with your palms facing each other.
Curl the dumbbells towards your shoulders by bending your elbows.
Rotate your shoulders so your palms now face forward.
Press the dumbbells straight up overhead, extending your arms.
Lower the dumbbells back to your shoulders, rotate your wrists back to the starting position, and then lower the weights to your thighs. Repeat for desired 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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