Dumbbell Standing Alternate Hammer Curl And Press

Also known as: standing dumbbell alternate hammer curl and press

Advanced

Biceps

Dumbbell

Dumbbell Standing Alternate Hammer Curl And Press trades complexity for strength you can feel outside the gym, and it finishes an arm session cleanly.

How to do Dumbbell Standing Alternate Hammer Curl And 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.

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Dumbbell Standing Alternate Hammer Curl And Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Standing Alternate Hammer Curl And Press Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Dumbbell Standing Alternate Hammer Curl And Press

Easier progression

Barbell Standing Close Grip Curl

Swap Dumbbell Standing Alternate Hammer Curl And Press For

Ez Barbell Seated Curls

Cable Curl

Smith Machine Bicep Curl

Dumbbell Standing Alternate Hammer Curl And Press — Frequently Asked Questions

How do you do the Dumbbell Standing Alternate Hammer Curl And 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Standing Alternate Hammer Curl And Press work?

The Dumbbell Standing Alternate Hammer Curl And Press primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Standing Alternate Hammer Curl And Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Standing Alternate Hammer Curl And Press good for beginners?

Not usually. The Dumbbell Standing Alternate Hammer Curl And Press is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Standing Alternate Hammer Curl And Press?

Try the Ez Barbell Seated Curls, Cable Curl or the Smith Machine Bicep Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Standing Alternate Hammer Curl And Press the same as the standing dumbbell alternate hammer curl and press?

Yes. The Dumbbell Standing Alternate Hammer Curl And Press is also commonly called the standing dumbbell alternate hammer curl and press. Different gyms and training programs label it differently, but "standing dumbbell alternate hammer curl and press" refer to this same movement.