How to do Dumbbell Standing Alternate Hammer Curl And Press

How to do Dumbbell Standing Alternate Hammer Curl And Press, step by step

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

Dumbbell Standing Alternate Hammer Curl And Press works your biceps as the main mover, with help from your forearms and shoulders.

More biceps exercises

• Dumbbell Standing Biceps CurlBiceps · Dumbbell
• Dumbbell Standing Concentration CurlBiceps · Dumbbell
• Dumbbell Standing Inner Biceps CurlBiceps · Dumbbell
• Dumbbell Standing One Arm Concentration CurlBiceps · Dumbbell
• Dumbbell Standing One Arm Curl (Over Incline Bench)Biceps · Dumbbell
• Dumbbell Standing One Arm Curl Over Incline BenchBiceps · Dumbbell
• Dumbbell Standing One Arm Reverse CurlBiceps · Dumbbell
• Dumbbell Standing Reverse CurlBiceps · Dumbbell

All 159 biceps exercises →