The Dumbbell Standing Alternate Hammer Curl and Press is a compound exercise that targets the biceps, shoulders, and triceps. This exercise involves incorporating both a curl and a press motion to engage multiple muscle groups in the upper body.
How to perform
Step-by-step instructions:1. Start by standing up straight with your feet shoulder-width apart and holding a dumbbell in each hand with a neutral grip (palms facing each other).
2. Begin by curling one dumbbell up towards your shoulder while keeping your elbow close to your body. As you curl the weight up, your palm should face your shoulder (hammer grip).
3. Once you reach the top of the curl, rotate your wrist so that your palm faces forward and press the dumbbell overhead, fully extending your arm.
4. Slowly lower the dumbbell back down to your shoulder, then rotate your wrist back to the neutral position and lower the dumbbell back down to the starting position.
5. Repeat the motion on the other arm, alternating between arms for the desired number of repetitions.
6. Make sure to keep your core engaged and your back straight throughout the exercise to maintain proper form and prevent injury.
7. Aim for 3-4 sets of 10-12 repetitions on each arm, gradually increasing the weight as you become stronger.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.