Exercises

Dumbbell Hammer Curls to Shoulder Presses

Also known as Dumbbell Hammer Curls to Presses

What It Is

Takes the weights from your sides to overhead in one smooth chain, like lifting a box onto a high shelf.

How to Do It

Stand with a dumbbell in each hand at your sides, palms facing in. Curl them to your shoulders, keeping palms facing in. Press them straight overhead, then lower to your shoulders and back to your sides. One rep is the whole sequence.

Tips

Keep your elbows at your sides during the curl. Finish the press with your biceps by your ears.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Front Shoulders

Equipment

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