Standing Hammer Curl to Front Press (Dumbbell)
The Standing Hammer Curl to Front Press combines a neutral-grip bicep curl with an overhead press into one fluid motion. This hybrid exercise builds arm size and shoulder strength while demanding core stability to maintain posture.
Hybrid exercises can be difficult to program because one muscle group often fatigues before the other. AI coaching tracks your RPE and set performance to determine if your biceps or shoulders are the limiting factor, optimizing future load recommendations to ensure balanced development. Additionally, by monitoring your daily recovery and HRV, the app can gauge your CNS readiness for this coordination-dependent compound lift versus simpler isolation movements.
Form Cues
- Keep your elbows tucked close to your ribs during the initial curl.
- Squeeze your glutes and brace your core to prevent arching.
- Rotate your wrists smoothly as the dumbbells pass shoulder height.
- Press the weights vertically until your arms are fully extended.
- Control the lowering phase completely, resisting gravity.
- Don't swing your hips to generate momentum for the curl.
- Don't arch your lower back as you press overhead.
- Don't flare your elbows out wide at the bottom of the movement.
- Don't rush the transition between the curl and the press.
- Don't look up at the weights; keep your head neutral.
Common Mistakes
- Using excessive momentum to curl
- Hyperextending the lower back
- Incomplete overhead extension
- Pressing the weight forward rather than up
- Rushing the eccentric (lowering) phase
Muscles Worked
This exercise begins by engaging the brachialis and biceps long head through the neutral-grip hammer curl. As the movement transitions upward, the load shifts to the anterior deltoids and triceps for the overhead press, requiring significant core engagement to stabilize the spine throughout both phases.
Primary
Secondary
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