Dumbbell Standing Alternate Hammer Curl and Press
One arm at a time: a hammer curl to the shoulder, then a press overhead with the palm still facing in, and back down before the other arm starts.
How to do it
Setup
Standing tall, a dumbbell in each hand at the sides, thumbs forward, feet hip-width.
Steps
- Hammer-curl one bell to the shoulder.
- Press it straight overhead, palm facing in.
- Lower it to the shoulder and the side; then the other arm.
Common mistakes
Leaning away from the pressing arm: brace and stand square. Pressing in front of the face instead of overhead: finish with the bell over the shoulder. Rushing into the next arm: one full rep, then switch.
Breathing
Exhale on the curl and again on the press, inhale lowering.
