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One-Arm Dumbbell Hammer Curl to Press

Also: dumbbell standing alternate hammer curl and press

Main
Biceps
Secondary
ForearmsShoulders
Equipment
Dumbbell
Level
Beginner
Movement
Vertical push

How to do it

  1. Stand up straight with a dumbbell in each hand, palms facing your body.
  2. Keep your elbows close to your torso and your back straight.
  3. Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Inhale and slowly lower the dumbbell back to the starting position.
  6. Repeat the curl with your left hand.
  7. After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
  8. Extend your arm fully and hold for a moment at the top.
  9. Repeat the press with your left hand.
  10. Continue alternating between curls and presses for the desired number of repetitions.

Same movement

See arms
Alternating Cable Shoulder PressDelts · CableAlternating Seated Dumbbell Shoulder PressDelts · Dumbbell, BenchAlternating Standing Dumbbell Shoulder PressDelts · Dumbbell

Log it in Minthra

Log every set of One-Arm Dumbbell Hammer Curl to Press and watch your best climb, week by week.

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Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım