dumbbell standing alternate hammer curl and press

Instructions

1. 1

   Step 1: Stand up straight with a dumbbell in each hand, palms facing your body.

2. 2

   Step 2: Keep your elbows close to your torso and your back straight.

3. 3

   Step 3: Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.

4. 4

   Step 4: Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.

5. 5

   Step 5: Inhale and slowly lower the dumbbell back to the starting position.

6. 6

   Step 6: Repeat the curl with your left hand.

7. 7

   Step 7: After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.

8. 8

   Step 8: Extend your arm fully and hold for a moment at the top.

9. 9

   Step 9: Inhale and slowly lower the dumbbell back to the starting position.

10. 10

    Step 10: Repeat the press with your left hand.

11. 11

    Step 11: Continue alternating between curls and presses for the desired number of repetitions.