Dumbbell Standing Hammer Curl To Front Press
10 reps
Hammer curl up, press overhead, then reverse the whole path down.
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BICEPS
Dumbbell Standing Hammer Curl To Front Press
Done standing, this two-part lift pairs a hammer curl with a shoulder press while your core fights to keep you steady. The biceps handle the curl, the delts take over on the press, and your trunk braces throughout. It's a functional strength and coordination builder that trains several muscles in one flowing rep.
How to do it
- 1
Stand with feet hip-width apart and a soft bend in your knees, a dumbbell in each hand at your sides.
- 2
Brace your core and keep your chest tall with your gaze straight ahead.
- 3
Curl both dumbbells up with palms facing in until they reach the front of your shoulders.
- 4
Press the weights overhead until your arms are fully extended.
- 5
Lower them back to shoulder height under control, then curl them down to your sides.