Standing Dumbbell Alternate Hammer Curl and Press

Setup

1. 01Stand with feet hip width apart holding a dumbbell in each hand.
2. 02Turn both palms to face the torso in a neutral hammer grip.
3. 03Brace the trunk and set the shoulders down and back.
4. 04Let both arms hang fully extended at the sides.

Execution

1. 01Hammer curl one dumbbell to shoulder height while the other arm stays at the side.
2. 02Rotate the wrist slightly and press the dumbbell overhead to lockout.
3. 03Lower the dumbbell back to the shoulder, then back down the curl path.
4. 04Repeat the full curl and press sequence with the other arm.

Checkpoints

• -The curl finishes fully before the press begins.
• -Elbow lines up under the wrist at lockout overhead.
• -Torso stays vertical without side lean during the single-arm press.
• -The non-working arm stays quiet at the side.

Common mistakes

• -Swinging the dumbbell up and blending the curl into the press.
• -Leaning away from the pressing arm.
• -Cutting the press short of full lockout.
• -Rushing the lowering phase of both segments.