Dumbbell standing alternate hammer curl and press

How to do it

1. 1Stand with a dumbbell in each hand, palms facing your torso.
2. 2Keep your elbows close to your sides and your back straight.
3. 3Exhale and curl the right‑hand dumbbell toward your shoulder, keeping the upper arm still.
4. 4Continue lifting until the biceps is fully contracted and the dumbbell is at shoulder height.
5. 5Inhale and lower the dumbbell slowly back to the start.
6. 6Repeat the curl with the left hand.
7. 7After completing the left‑hand curl, exhale and press the right‑hand dumbbell overhead.
8. 8Fully extend the arm and hold briefly at the top.
9. 9Inhale and lower the dumbbell slowly back to the start.
10. 10Repeat the press with the left hand.
11. 11Continue alternating curls and presses for the desired number of reps.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.