Are you looking for a new arm workout to help you build muscle and increase strength? Look no further than the hammer curl to press! This compound exercise targets not only your biceps but also your shoulders, making it a great addition to any upper body routine.
What Is a Hammer Curl To Press?
The hammer curl to press is a two-part exercise that combines a hammer curl with an overhead press. To perform this exercise, start by standing with your feet shoulder-width apart and a dumbbell in each hand. Your palms should be facing your body, and your elbows should be close to your sides.
Next, curl the dumbbells up towards your shoulders while keeping your palms facing your body. Once you reach the top of the curl, rotate your palms so that they are facing away from your body. This is the starting position for the second part of the exercise.
From here, press the dumbbells overhead while keeping your palms facing away from your body. Once you reach the top of the press, lower the dumbbells back down to your shoulders and then rotate your palms back to the starting position. This completes one rep of the hammer curl to press.
Benefits of Hammer Curl To Press
The hammer curl to press is a compound exercise that targets multiple muscle groups at once. This makes it a great exercise for building overall upper body strength and muscle mass. Specifically, the hammer curl to press targets your biceps, shoulders, and triceps.
In addition to building muscle and strength, the hammer curl to press can also help improve your grip strength. This is because the exercise requires you to hold onto the dumbbells throughout the entire movement.
How To Incorporate Hammer Curl To Press Into Your Workout
The hammer curl to press can be incorporated into your upper body workout in a variety of ways. One option is to use it as a standalone exercise, performing 3-4 sets of 8-12 reps. Alternatively, you can use it as part of a superset or circuit, pairing it with another upper body exercise like push-ups or lateral raises.
When incorporating the hammer curl to press into your workout, be sure to choose a weight that allows you to maintain proper form throughout the entire movement. If you find that you are struggling to keep your elbows close to your sides or that you are using momentum to lift the dumbbells, decrease the weight until you can perform the exercise with proper form.
Common Mistakes To Avoid
Like any exercise, the hammer curl to press can be performed incorrectly if you are not careful. Some common mistakes to avoid include:
- Using your back to lift the dumbbells instead of your biceps and shoulders
- Allowing your elbows to flare out to the sides during the press
- Not fully extending your arms at the top of the press
- Using momentum to lift the weights instead of controlled movements
Conclusion
The hammer curl to press is a challenging exercise that can help you build muscle and increase strength in your upper body. By incorporating it into your workout routine, you can target multiple muscle groups at once and see real results in your biceps, shoulders, and triceps.
Remember to start with a weight that allows you to maintain proper form and to avoid common mistakes like using your back instead of your biceps and shoulders. With consistent practice, the hammer curl to press can become a staple in your upper body routine and help you achieve your fitness goals.