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Exercise 3560 · REF LeaZOIz

Dumbbell Standing Alternate Hammer Curl And Press exercise animation

Dumbbell Standing Alternate Hammer Curl And Press

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

Combining a hammer curl with an overhead press into one continuous rep turns an arm isolation move into a compound, metabolically demanding exercise that hits biceps, forearms, and shoulders in sequence. It's more common in circuit or conditioning-style training than as a strength-building curl or press on its own, since neither half gets loaded as heavy as it would in isolation.

How to Do the Dumbbell Standing Alternate Hammer Curl And Press

  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. Inhale and slowly lower the dumbbell back to the starting position.
  10. Repeat the press with your left hand.
  11. Continue alternating between curls and presses for the desired number of repetitions.

Muscles Worked

The Dumbbell Standing Alternate Hammer Curl And Press primarily targets the Biceps, with Forearms as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Standing Alternate Hammer Curl And Press work?
The Dumbbell Standing Alternate Hammer Curl And Press primarily targets the biceps, with the forearms and shoulders assisting.
What equipment do I need for the Dumbbell Standing Alternate Hammer Curl And Press?
The Dumbbell Standing Alternate Hammer Curl And Press is done with a dumbbell.
What's a good alternative to the Dumbbell Standing Alternate Hammer Curl And Press?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.