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dumbbell standing alternate hammer curl and press
upper armsbicepsdumbbell
Instructions
- 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.
Secondary Muscles
forearmsshoulders
Additional Information
The dumbbell standing alternate hammer curl and press is a dumbbell-based exercise that primarily targets the biceps. This exercise is particularly effective for upper arms development and can be incorporated into various workout routines.