Shoulders
Hammer Curl to Press
A hammer curl straight into an overhead press, with your palms facing in the whole time. Your biceps and forearms curl, your shoulders press, all in one move.
- Works
- Biceps, forearms, front shoulders, triceps, core
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall with the dumbbells at your sides, palms facing in.
- 2Curl the dumbbells up to your shoulders, keeping your palms facing in and your elbows by your sides.
- 3Press them straight overhead, palms still facing in, until your arms are straight.
- 4Lower them back to your shoulders, then lower the curl to your sides.
Cues
- Palms face each other the whole rep.
- Curl, stop, then press. No swing.
- Ribs down at the top.
Common mistakes
- Swinging the curl. If you need your hips to get the dumbbells up, go lighter. Pick a weight you can curl cleanly.
- Leaning back to press. Squeeze your glutes and keep your ribs down so your lower back stays neutral.
- Dropping the weight on the way down. Lower the press and the curl with control. That's half the work.
Easier
Go lighter, or alternate arms: curl and press one side, then the other.
Harder
Take 3 seconds to lower the press and 3 more to lower the curl.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Is a neutral grip shoulder press easier on the shoulders?
Many people find it more comfortable. With your palms facing in, your elbows stay a little in front of you instead of out to the sides. Use the grip that feels best for you.
