Intermediate
DUMBBELL STANDING ALTERNATE HAMMER CURL AND PRESS
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
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Step:1 Stand up straight with a dumbbell in each hand, palms facing your body.
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Step:2 Keep your elbows close to your torso and your back straight.
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Step:3 Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
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Step:4 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
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Step:5 Inhale and slowly lower the dumbbell back to the starting position.
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Step:6 Repeat the curl with your left hand.
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Step:7 After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
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Step:8 Extend your arm fully and hold for a moment at the top.
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Step:9 Inhale and slowly lower the dumbbell back to the starting position.
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Step:10 Repeat the press with your left hand.
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Step:11 Continue alternating between curls and presses for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
