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Dumbbell Standing Alternate Hammer Curl And Press

🏋️‍♂️ Strength / Weighted · Arms

Log it by text

Sets × Reps @ Weight
/log dumbbell_standing_alternate_hammer_curl_and_press 3x10@45
also valid: /log dumbbell-standing-alternate-hammer-curl-and-press 3x10@45 · /log dumbbell standing alternate hammer curl and press 3x10@45
Sets × Reps
/log dumbbell_standing_alternate_hammer_curl_and_press 3x10
also valid: /log dumbbell-standing-alternate-hammer-curl-and-press 3x10 · /log dumbbell standing alternate hammer curl and press 3x10
Reps
/log dumbbell_standing_alternate_hammer_curl_and_press 20
also valid: /log dumbbell-standing-alternate-hammer-curl-and-press 20 · /log dumbbell standing alternate hammer curl and press 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Dumbbell Standing Alternate Hammer Curl And Press demonstration animation
Demo: Dumbbell Standing Alternate Hammer Curl And Press — © Gym visual

How to perform

🎯 BicepsForearmsShoulders🛠 Dumbbell
  1. Stand up straight with a dumbbell in each hand, palms facing your body.
  2. Keep your elbows close to your torso and your back straight.
  3. Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Inhale and slowly lower the dumbbell back to the starting position.
  6. Repeat the curl with your left hand.
  7. After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
  8. Extend your arm fully and hold for a moment at the top.
  9. Inhale and slowly lower the dumbbell back to the starting position.
  10. Repeat the press with your left hand.
  11. Continue alternating between curls and presses for the desired number of repetitions.

Related Strength / Weighted exercises

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