Alternating Dumbbell Hammer Curl to Press
Also known as: hammer curl to press, hammer curl and press, dumbbell hammer curl to press, hammer curl to shoulder press, alternating hammer curl to press, hammer curl press, Standing Alternating Dumbbell Hammer Curl to Shoulder Press
In SetGrip: Dumbbell Hammer Curl to Shoulder Press (Standing Alternating)
Linking a neutral-grip curl into an overhead press works the biceps, then the delts and triceps, in one alternating sequence per arm. The pressing half caps the load, since your shoulders decide the weight rather than your biceps, so it fits time-crunched full-upper sessions and circuits better than focused arm training.
How to do the Alternating Dumbbell Hammer Curl to Press
- 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.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Primary
Biceps · Arms
The biceps bend the elbow and turn the palm up, so a supinated grip with a full squeeze at the top gets the most out of every rep.
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Alternating Dumbbell Hammer Curl to Press work?
The Alternating Dumbbell Hammer Curl to Press primarily works the biceps. It also involves the forearms and delts, which assist the movement and stabilise the joints.
Is the Alternating Dumbbell Hammer Curl to Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Alternating Dumbbell Hammer Curl to Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Alternating Dumbbell Hammer Curl to Press?
If you cannot do the Alternating Dumbbell Hammer Curl to Press, try the Overhead Cable Curl, the Alternating Dumbbell Hammer Preacher Curl or the Dumbbell Incline Hammer Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Alternating Dumbbell Hammer Curl to Press, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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