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All exercises

Dumbbell standing alternate hammer curl and press

Intermediate

Dumbbell standing alternate hammer curl and press is a isolation dumbbell exercise for the biceps, also working the forearms and front delts.

What it works

Primary muscle

Biceps

Also works

ForearmsFront delts

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand up straight with a dumbbell in each hand, palms facing your body.
  2. 2Keep your elbows close to your torso and your back straight.
  3. 3Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
  4. 4Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. 5Inhale and slowly lower the dumbbell back to the starting position.
  6. 6Repeat the curl with your left hand.
  7. 7After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
  8. 8Extend your arm fully and hold for a moment at the top.
  9. 9Inhale and slowly lower the dumbbell back to the starting position.
  10. 10Repeat the press with your left hand.
  11. 11Continue alternating between curls and presses for the desired number of repetitions.

What to do instead

  • Cable overhead curlCable
  • Dumbbell alternate hammer preacher curlDumbbell
  • Dumbbell seated alternate hammer curl on exercise ballDumbbell
  • Dumbbell incline hammer curlDumbbell
  • Cable seated overhead curlCable
  • Biceps leg concentration curlBodyweight

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell alternate biceps curlDumbbell
  • Dumbbell alternate biceps curl (with arm blaster)Dumbbell

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell standing alternate hammer curl and press

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