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Biceps · Intermediate

Dumbbell Hammer Curl to Press

Two-part upper-body sequence linking a neutral-grip dumbbell curl to a strict overhead press from a stable shoulder rack.

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Dumbbell Hammer Curl to Press demonstration

Exercise overview

Training details

BicepsForearmsShouldersTricepsCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand at your sides, palms facing inward, and trunk braced.
  2. 02Curl both dumbbells to your shoulders with a neutral grip and your elbows kept close to your ribs.
  3. 03From the shoulder position, press the dumbbells overhead until your arms are straight.
  4. 04Lower the weights under control back to your shoulders without leaning backward.
  5. 05Reverse the hammer curl to your sides and reach full elbow extension before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Curl to Shoulder PressRelated variationDumbbell Curl Press Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Hammer Curl to PressComparable substituteBand Curl to PressComparable substituteDumbbell Seated CurlComparable substituteBand Upright Row to Shoulder PressComparable substituteStanding Dumbbell Shoulder PressComparable substituteBarbell Biceps Curl

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