TETSUDumbbell Standing Alternate Hammer Curl And Press
The Dumbbell Standing Alternate Hammer Curl And Press is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms and shoulders assisting. Follow the 11 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Standing Alternate Hammer Curl And Press
- Stand up straight with a dumbbell in each hand, palms facing your body.
- Keep your elbows close to your torso and your back straight.
- Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the curl with your left hand.
- After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
- Extend your arm fully and hold for a moment at the top.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the press with your left hand.
- Continue alternating between curls and presses for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Standing Alternate Hammer Curl And Press work?
The Dumbbell Standing Alternate Hammer Curl And Press primarily targets the biceps. The forearms and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Standing Alternate Hammer Curl And Press?
You need a dumbbell to perform the Dumbbell Standing Alternate Hammer Curl And Press.
How many sets and reps of the Dumbbell Standing Alternate Hammer Curl And Press should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Standing Alternate Hammer Curl And Press suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your biceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.