Shoulders · Dumbbell
Dumbbell Standing Hammer Curl to Press
How to do the dumbbell standing hammer curl to press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand holding a dumbbell in each hand at your sides with a neutral grip. Curl the dumbbells up toward your shoulders, then rotate your palms forward and press the weights overhead until your arms are straight. Lower back to your shoulders, reverse the curl, and return to your sides.
- 1Your biceps and forearms working through the hammer curl
- 2Your shoulders and triceps driving the dumbbells overhead
- 3Your core bracing to keep you upright through the press
Common mistakes
- Using your legs or a back-lean to heave the weight up
- Letting your wrists bend or flop during the curl or press
- Arching your lower back as you push overhead
Muscles worked
The dumbbell standing hammer curl to press mainly works the biceps and front delts, with the triceps, forearms, upper traps, and side delts assisting.
- BicepsPrimary
- Front DeltsPrimary
- TricepsSupport
- ForearmsSupport
- Upper TrapsSupport
- Side DeltsSupport
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the dumbbell standing hammer curl to press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.