Upper Arms Exercise · Dumbbell

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Dumbbell Standing Alternate Hammer Curl And Press

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.

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Also known as: Db Standing Alternate Hammer Curl And Press, Dumbell Standing Alternate Hammer Curl And Press

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Standing Alternate Hammer Curl And Press

1. Stand upright holding a dumbbell in each hand with your palms facing your body.
2. Pin your elbows to your sides and keep your back straight.
3. Breathe out and curl the right-hand dumbbell up toward your shoulder, keeping that upper arm still.
4. Keep lifting until your bicep is fully flexed and the dumbbell reaches shoulder height.
5. Breathe in and lower the dumbbell back down slowly to the start.
6. Perform the same curl with your left hand.
7. Once the left-hand curl is finished, breathe out and press the right-hand dumbbell straight overhead.
8. Fully extend your arm and hold briefly at the top.
9. Breathe in and lower the dumbbell back down slowly to the starting position.
10. Press the left-hand dumbbell overhead in the same way.
11. Keep alternating between curls and presses until you complete the desired number of reps.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Standing Alternate Hammer Curl And Press mainly targets your Biceps, with your Forearms helping support the movement, along with your Shoulders.

More Upper Arms Exercises

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

More Biceps Exercises

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

Equipment Alternatives

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

Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps EZ Bar Seated Close Grip Concentration Curl EZ Barbell · Biceps

FAQ

What muscles does the Dumbbell Standing Alternate Hammer Curl And Press work?

The Dumbbell Standing Alternate Hammer Curl And Press mainly works your biceps. It also helps strengthen your forearms and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Standing Alternate Hammer Curl And Press?

You do the Dumbbell Standing Alternate Hammer Curl And Press with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Standing Alternate Hammer Curl And Press?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Standing Alternate Hammer Curl And Press?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Standing Alternate Hammer Curl And Press?

The Biceps Leg Concentration Curl trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.