Hammer Curl To Overhead Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Standing Hammer Curl
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Hammer Curl to Overhead Press is a dynamic compound exercise that combines biceps and shoulder training in a single movement. Starting with dumbbells held at your sides in a neutral grip, you perform a hammer curl to engage and strengthen the biceps. Once the dumbbells reach shoulder height, you transition into an overhead press, extending your arms upward to activate the shoulder muscles as a secondary target. This exercise effectively works both the upper arm and shoulder muscles, improves coordination between pulling and pushing motions, and can enhance overall upper-body strength when performed with proper form.
How to Perform
Start by standing upright with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other) at your sides.
Keep your core engaged, shoulders relaxed, and chest lifted throughout the movement.
Begin the exercise by performing a hammer curl, bending your elbows and bringing the dumbbells up toward your shoulders while keeping your palms facing each other.
Pause briefly when the dumbbells reach shoulder height, ensuring your elbows stay close to your torso and your biceps remain engaged.
From this position, press the dumbbells overhead by extending your arms fully, keeping your palms facing each other and maintaining control of the movement.
Avoid arching your back; keep your core tight and spine neutral during the press.
Slowly lower the dumbbells back to shoulder height, then reverse the curl portion to return the dumbbells to your sides in a controlled manner.
Repeat for the desired number of repetitions, maintaining smooth, controlled motion throughout both the curl and press portions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight and spine neutral to prevent lower-back strain.
Move in a slow and controlled manner to maximize muscle engagement.
Avoid swinging your arms or using momentum during the curl portion.
Ensure elbows stay close to your torso during the curl to target the biceps effectively.
Press the dumbbells overhead without locking your elbows aggressively.
Maintain a neutral grip (palms facing each other) throughout both movements.
Breathe steadily: exhale during the press and inhale when lowering the dumbbells.
Choose an appropriate dumbbell weight to maintain proper form without jerking.
Focus on the transition between curl and press to keep tension on both biceps and shoulders.
Keep shoulders relaxed and avoid shrugging to prevent unnecessary strain.
How Not to Perform
Do not use momentum or swing your arms to lift the dumbbells, as this reduces biceps engagement and increases injury risk.
Avoid arching your lower back during the overhead press; keep your core tight to protect your spine.
Do not flare your elbows out during the curl; keep them close to your torso to focus on the biceps.
Avoid locking your elbows aggressively at the top of the press, which can strain the joints.
Do not shrug your shoulders while pressing overhead; keep them relaxed to target the shoulders safely.
Avoid letting the dumbbells drop quickly; always lower them in a controlled manner to maintain tension on the muscles.
Do not hold your breath; maintain steady breathing to support muscle performance and core stability.
Avoid using excessively heavy dumbbells that force you to compromise form or use other muscles to assist.
Do not rush the transition between the curl and press; maintain smooth, deliberate movement for maximum effectiveness.
Avoid leaning backward or forward; keep your body upright to ensure proper alignment and safety.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
