Seated Single Arm Hammer Curl to Neutral Grip Press
- Intermediate
- Shoulders · Biceps
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Setup instructions
1) Sit tall on a weights bench with the chest up, back flat, core tight and head neutral.
If you have an adjustable bench set the back rest to vertical to support the weight of the torso.
2) Grab one weight and allow it to hang by your side in a Hammer Grip with the palm facing in. Tuck the elbow close to your body.
Perform instructions
1) Curl the dumbbell up towards your shoulder.
2) When you reach your shoulder press the weight straight up towards the ceiling keeping the palm facing in.
3) Pause at the top.
Now, slowly lower to the starting position and reverse the movements.
4) Repeat for required reps then change sides
Anatomy
Health benefits
Muscular Endurance · Strength
Skills
Coordination
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