Dumbbell Standing Hammer Curl To Press

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold a pair of dumbbells at your sides using a neutral grip (palms facing your torso).
3. Engage your core and pull your shoulder blades back and down to create a stable lifting platform.

How to do it

1. Exhale and curl the dumbbells toward your shoulders, keeping your elbows tucked tightly to your ribs.
2. Once the dumbbells reach shoulder height, rotate your wrists slightly if needed and drive the weights directly overhead until your arms are fully extended.
3. Inhale as you reverse the movement, lowering the weights back to your shoulders with control.
4. Lower the dumbbells back to the starting position at your sides, maintaining a 2-1-2 tempo throughout the entire rep.

Form checklist

• Keep your torso stationary; do not swing your hips or use momentum to lift the weights.
• Avoid arching your lower back as you press the dumbbells overhead.
• Maintain a neutral wrist position throughout both the curl and the press phases.
• Ensure your elbows stay tucked during the curl and don't flare excessively during the press.

Pro tips

• Focus on a seamless transition between the curl and the press to maximize time under tension for the deltoids.
• Squeeze your glutes during the overhead press phase to provide extra spinal stability and prevent leaning back.

Make it harder

• Perform the movement while standing on one leg to significantly increase the demand on your core and stabilizer muscles.
• Slow down the eccentric (lowering) phase to four seconds for both the press and the curl.

Frequently asked

What muscles does the dumbbell standing hammer curl to press work?

The dumbbell standing hammer curl to press primarily targets the biceps, deltoids, and triceps, and also works the abs, forearms, and obliques as secondary muscles.

What equipment do you need for the dumbbell standing hammer curl to press?

The dumbbell standing hammer curl to press uses dumbbell.

Is the dumbbell standing hammer curl to press good for beginners?

The dumbbell standing hammer curl to press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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