Dumbbell Standing Alternate Hammer Curl And Press

Coaching cues

• 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.