Split-stance Hammer Curl to Press
- Primary muscles
- Biceps, Shoulders
- Secondary muscles
- Triceps, Traps, Forearms
- Equipment
- Other
- Movement pattern
- None
Steps
- 1 Stand in a split stance with one foot forward and the other back, holding a dumbbell in each hand with palms facing each other.
- 2 Keep your core engaged and elbows tucked close to your body as you curl the dumbbells upwards towards your shoulders.
- 3 Once the dumbbells reach shoulder height, rotate your wrists slightly so your palms face forward, preparing for the press.
- 4 Press the dumbbells directly overhead until your arms are fully extended, keeping your core tight and avoiding arching your back.
- 5 Slowly lower the dumbbells back to shoulder height, rotating your wrists so palms face each other again.
- 6 Control the descent as you lower the dumbbells back to the starting position at your sides.
