Exercise guide · Intermediate · Compound

Dumbbell Standing Alternate Hammer Curl and Press: How to Do It & Muscles Worked

The dumbbell standing alternate hammer curl and press is a compound exercise that targets the biceps, forearms, and shoulders. It involves curling a dumbbell with a neutral grip and then pressing it overhead, alternating arms each repetition.

Primary muscles
Biceps
Secondary muscles
Shoulders , Forearms
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell standing alternate hammer curl and press
Front view: muscles worked by the dumbbell standing alternate hammer curl and press. Primary: biceps. Secondary: shoulders and forearms.
Back view: muscles worked by the dumbbell standing alternate hammer curl and press. Primary: biceps. Secondary: shoulders and forearms.
Primary Secondary

How to do the dumbbell standing alternate hammer curl and press

  1. Step 1: Stand up straight with a dumbbell in each hand, palms facing your body.
  2. Step 2: Keep your elbows close to your torso and your back straight.
  3. Step 3: Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
  4. Step 4: Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Step 5: Inhale and slowly lower the dumbbell back to the starting position.
  6. Step 6: Repeat the curl with your left hand.
  7. Step 7: After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
  8. Step 8: Extend your arm fully and hold for a moment at the top.
  9. Step 9: Inhale and slowly lower the dumbbell back to the starting position.
  10. Step 10: Repeat the press with your left hand.
  11. Step 11: Continue alternating between curls and presses for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell standing alternate hammer curl and press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Standing Alternate Hammer Curl and Press alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.