dumbbell standing alternate hammer curl and press
The dumbbell standing alternate hammer curl and press is a compound exercise that targets the biceps, forearms, and shoulders. It involves curling a dumbbell with a neutral grip and then pressing it overhead, alternating arms each repetition.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
bicepsUPPER PUSH
Secondary Muscles
forearmsshoulders
Instructions
- Stand up straight with a dumbbell in each hand, palms facing your body.
- Keep your elbows close to your torso and your back straight.
- Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the curl with your left hand.
- After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
- Extend your arm fully and hold for a moment at the top.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the press with your left hand.
- Continue alternating between curls and presses for the desired number of repetitions.
