Liftsmith

Hammer curl and press

A compound exercise for the biceps and front delts, with help from the forearms, triceps. Equipment: dumbbells.

Orbit
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WorksBicepsFront deltsForearmsTriceps

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Stand tall, palms facing in.
  2. Curl to the shoulders, then press overhead
  3. Lower to the shoulders, then to the sides

Muscles worked

Hammer curl and press: 3D figure mid-rep with the biceps and front delts highlighted

Equipment

Alternatives

Exercises that train the same main muscles. See all hammer curl and press alternatives.

More biceps exercises

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