How to do the Dumbbell Standing Alternate Hammer Curl And Press
Dumbbell Standing Alternate Hammer Curl And Press is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.
Dumbbell Standing Alternate Hammer Curl And Press demonstration · © GymiaFit
Dumbbell Standing Alternate Hammer Curl And Press at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms, Shoulders
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Standing Alternate Hammer Curl And Press step by step
- 1Stand up straight with a dumbbell in each hand, palms facing your body.
- 2Keep your elbows close to your torso and your back straight.
- 3Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
- 4Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- 5Inhale and slowly lower the dumbbell back to the starting position.
- 6Repeat the curl with your left hand.
- 7After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
- 8Extend your arm fully and hold for a moment at the top.
- 9Inhale and slowly lower the dumbbell back to the starting position.
- 10Repeat the press with your left hand.
- 11Continue alternating between curls and presses for the desired number of repetitions.
Dumbbell Standing Alternate Hammer Curl And Press — 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. It also recruits the Forearms, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Standing Alternate Hammer Curl And Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Standing Alternate Hammer Curl And Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Standing Alternate Hammer Curl And Press?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
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