Seated Hammer Curl to Front Press (Dumbbell)
The Seated Hammer Curl to Front Press is a compound exercise that transitions a neutral-grip bicep curl directly into an overhead shoulder press. This efficiency-focused movement targets the biceps, forearms, and anterior deltoids in a single, fluid sequence.
Because this compound lift fatigues both the biceps and deltoids, AI tracking is crucial for distinguishing which muscle group is the limiting factor during your sets. By analyzing your RPE and performance data alongside your shoulder and arm recovery status, the app can adjust weights to ensure you stimulate both muscle groups without overtraining your anterior deltoids. If your wearable data indicates high cumulative fatigue or poor sleep, the AI might suggest reducing volume to maintain proper stability during the transition phase.
Form Cues
- Sit with your back firmly against the bench and feet flat on the floor.
- Maintain a neutral 'hammer' grip with palms facing each other throughout the lift.
- Curl the weights to shoulder height before initiating the press.
- Drive the dumbbells straight overhead until arms are fully extended.
- Lower the weights with control, reversing the movement path exactly.
- Don't swing your torso to generate momentum for the curl.
- Don't arch your lower back excessively as you press overhead.
- Don't rush the transition between the curl and the press.
- Don't allow your elbows to flare out wide during the press portion.
Common Mistakes
- Using momentum to cheat the curl upward
- Hyperextending the lower back
- Rotating palms forward during the press
- Dropping weights quickly without eccentric control
Muscles Worked
This exercise heavily engages the brachialis and the long head of the biceps due to the neutral hammer grip, while simultaneously building forearm strength. The overhead press portion primarily targets the anterior deltoids and engages the triceps for lockout, making it a comprehensive upper-body developer.
Primary
Secondary
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