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Dumbbell Standing Alternate Hammer Curl and Press
A combination movement that links a neutral-grip curl to an overhead press one arm at a time, training biceps, shoulders, and triceps in a single efficient sequence.
ArmsDumbbellCurl to vertical press
GoLightWeight mediadumbbell-standing-alternate-hammer-curl-and-press
Demonstration coming soon
Primary
Biceps brachiiAnterior deltoids
Secondary
BrachialisTricepsBrachioradialisCore
Equipment
Dumbbell
Pattern
Curl to vertical press
Setup
- 01Stand with feet hip width apart holding a dumbbell in each hand.
- 02Turn both palms to face the torso in a neutral hammer grip.
- 03Brace the trunk and set the shoulders down and back.
- 04Let both arms hang fully extended at the sides.
Execution
- 01Hammer curl one dumbbell to shoulder height while the other arm stays at the side.
- 02Rotate the wrist slightly and press the dumbbell overhead to lockout.
- 03Lower the dumbbell back to the shoulder, then back down the curl path.
- 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.
Programming notes
- -Use 3 sets of 6 to 10 reps per arm with a lighter load than a strict curl.
- -Works well as a time-efficient accessory in full-body or circuit sessions.
- -Let the press strength, not the curl strength, set the working load.
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