How to do a Dumbbell Seated Hammer Curl To Front Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Dumbbells
Incline Bench
Workouts with Dumbbell Seated Hammer Curl To Front Press
Instructions for Proper Form
Combines seated hammer curls with a front press in a compound movement, targeting biceps, shoulders, and triceps. Improves functional strength and muscular endurance, offering a full upper-body workout that challenges and builds multiple muscle groups.
- Position yourself seated upright on a bench with a straight back.
- Your feet should be flat on the floor and your back should be resting against the pad of the bench.
- Grasp a dumbbell in each hand and position them at your sides, palms facing toward each other.
- Engage your core and keep your back straight to maintain proper posture during the exercise.
- Raise the dumbbells in an arc toward your chest by engaging your biceps. Both dumbbells should be in front of your shoulders at the end of the curl.
- Rotate your wrists externally so that your palms are facing forward.
- Extend your arms and raise the dumbbells overhead by engaging your shoulders.
- Slowly reverse this motion and return to the starting position.
Weight & 1 Rep Max Calculator
Average Dumbbell Seated Hammer Curl To Front Press standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps25lbs30lbs
- advanced8reps35lbs45lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Dumbbell Seated Hammer Curl To Front Press
1. Hammer Curls
99.2 mSCORESWAPPED 574 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
2. Seated Dumbbell Curl
98 mSCORESWAPPED 398 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
3. Cross Body Hammer Curls
95.4 mSCORESWAPPED 258 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
4. Incline Hammer Curl
85.1 mSCORESWAPPED 195 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By supporting your torso with the incline bench, you also prevent yourself from swaying in order to assist in moving the weights. Like other hammer curl variation, the position of your wrists helps to emphasize the long head of the biceps.
5. Incline Dumbbell Curl
95 mSCORESWAPPED 181 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.
6. Concentration Curl
91.3 mSCORESWAPPED 172 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
7. Dumbbell Standing Hammer Curl To Front Press
56.8 mSCORESWAPPED 169 TIMESDumbbell Standing Hammer Curl To Front Press is a compound exercise that combines a hammer curl with a shoulder press. This exercise primarily targets the biceps during the curl and the shoulders during the press. Performing this exercise standing adds instability and requires core engagement to maintain proper form. The combination of movements makes it a functional exercise helpful for building strength and coordination.
8. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 144 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
9. Cable Bicep Curl
94.9 mSCORESWAPPED 117 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
10. Waiter Curls
85.5 mSCORESWAPPED 105 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.