Dumbbell Standing Hammer Curl to Press
Hammer curl to press for sculpted arms & shoulders! Compound exercise, build strength & definition.
The Dumbbell Standing Hammer Curl to Press is a compound exercise that mainly works the shoulders and biceps, with help from the triceps and forearms. You'll need: dumbbells.
Required Equipment
Dumbbell Standing Hammer Curl to Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Secondary
Triceps (triceps brachii); Inner Forearm (wrist flexors)
Dumbbell Standing Hammer Curl to Press Variations and Alternatives
How to do the Dumbbell Standing Hammer Curl to Press
Stand upright with your feet shoulder-width apart and hold a pair of dumbbells at arm's length by your sides. Your palms should be facing each other. This is the starting position.
Perform a hammer curl by bending your elbows and curling the dumbbells toward your shoulders, without moving your upper arms.
Once the dumbbells reach shoulder height, rotate your wrists so that your palms face forward.
Press the dumbbells straight up over your head by extending your arms fully. Keep your back straight and avoid arching it during the press.
Lower the dumbbells back to shoulder height, rotate your wrists back to the neutral position (palms facing each other), and then extend your arms to lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions and sets.
Tips: Keep your core engaged throughout the exercise to maintain stability. Perform the movements in a controlled manner to maximise muscle activation and prevent injury. Avoid swinging the dumbbells or using momentum to lift the weights; the motion should come from your muscles rather than inertia. Breathe out as you curl and press the weights and inhale as you return to the starting position.
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Dumbbell Standing Hammer Curl to Press FAQs
What muscles does the Dumbbell Standing Hammer Curl to Press work?
The Dumbbell Standing Hammer Curl to Press mainly works the shoulders and biceps, with help from the triceps and forearms. The main muscles are the anterior deltoid and biceps brachii.
What equipment do you need for the Dumbbell Standing Hammer Curl to Press?
Dumbbells.
Is the Dumbbell Standing Hammer Curl to Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Standing Hammer Curl to Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Standing Hammer Curl to Press variations and alternatives?
Similar exercises include the Barbell Press Extension Curl, Dumbbell Hang Clean & Press, Dumbbell Sit-Up to Press and Dumbbell Reverse Bent-Over Fly to Hammer Curl.
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