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Dumbbell Hammer Curl to Press
A compound upper body exercise combining hammer curl and overhead press that targets biceps, forearms, and shoulders to build strength and hypertrophy; scalable with weight adjustments.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Biceps, Shoulders, Forearms
Secondary Muscles
Triceps, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Brachialis
Shoulders
9/10Anterior Delts, Medial Delts
Forearms
8/10Flexors
Triceps
5/10Abs
3/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at sides with neutral grip, arms extended, core engaged, back straight.
- Keep upper arms stationary, curl dumbbells to shoulders by bending elbows.
- Without pausing, press dumbbells overhead by extending arms.
- Fully extend arms overhead without locking elbows.
- Lower dumbbells controlled to shoulder level.
- Uncurl arms to lower dumbbells to starting position.
Coaching Tips
Form Cues
- Elbows tucked to sides
- Core tight, no back arch
- Neutral grip throughout
- Controlled tempo
- Shoulders down away from ears
Breathing
Exhale during curl and press phases; inhale while lowering the weights. Brace core throughout.
Tempo
3-0-2
Range of Motion
Start with arms fully extended at sides; curl until dumbbells reach shoulders; press until arms are overhead with elbows slightly bent.
Safety
Safety Notes
- Avoid momentum to prevent strain
- Do not arch lower back
- Start with light weights
- Consult doctor for shoulder issues
- Maintain neutral spine
Spotting
Not typically needed; use lighter weights or machine alternative if pressing heavy loads alone.
Common Mistakes
- Swinging with momentum
- Flaring elbows during curl
- Arching lower back on press
- Locking elbows at top
- Incomplete range on lower
When to Avoid
- Shoulder impingement
- Elbow tendonitis
- Lower back issues
Flexibility Needed
- Full shoulder flexion
- Adequate wrist mobility
Build Up First
- Master basic hammer curl
- Master basic overhead press
- Core stability competency
Also known as
Hammer Curl Press, Dumbbell Curl to Overhead Press, Standing Hammer Curl and Press
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