The Unilateral Dumbbell Hammer Curl To Press targets arms and shoulders. This dual movement tones biceps with the curl and strengthens shoulders with the press, optimizing upper body strength.
Unilateral Dumbbell Hammer Curl To Press instructions
Step-by-step instructions
1
Stand upright with a dumbbell in one hand, with your arm fully extended and your palms facing your torso.
2
Perform a hammer curl by bending your elbow and raising the dumbbell toward your shoulder.
3
Once the dumbbell is at shoulder level, rotate your wrist so your palm faces forward.
4
Push the dumbbell upwards until your arm is fully extended above you.
5
Reverse the motion to lower the dumbbell back to the starting position and then repeat for the recommended number of reps. Switch arms after you have completed your set.
Stand upright with a dumbbell in one hand, with your arm fully extended and your palms facing your torso.
Perform a hammer curl by bending your elbow and raising the dumbbell toward your shoulder.
Once the dumbbell is at shoulder level, rotate your wrist so your palm faces forward.
Push the dumbbell upwards until your arm is fully extended above you.
Reverse the motion to lower the dumbbell back to the starting position and then repeat for the recommended number of reps. Switch arms after you have completed your set.
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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