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Biceps Exercises

Hammer Curl to Press

The hammer curl to press is a multi-joint, upper-body exercise that increases strength and size in the biceps, triceps, and shoulders.

Instructions

  1. 474_A
    Hold a pair of dumbbells at your sides. Stand tall with your feet shoulder-width apart.
  2. Hammer Curl to Press
    Keeping your hands in a neutral position, curl the dumbbells up to your shoulders.
  3. 474_C
    Press the dumbbells straight overhead, retaining the neutral hand position.
  4. 474_D
    Lower the dumbbells down to your shoulders, and reverse curl them back to the start position.

Trainer’s Tips

  • Perform the movement with a controlled pace, not allowing momentum to contribute.
  • Do not initiate the press until the curl has been completely finished.
  • Press the weights overhead until the arms are fully extended.
  • Brace your core, and keep your spine flat throughout the entire movement.

Advanced variations

Routines with this exercise

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