Dumbbell Hammer Curl to Lunge to Press

The dumbbell hammer curl to lunge to press is a combination exercise that strengthens the upper and lower body. It targets the biceps, legs, and shoulders while improving endurance and metabolic conditioning.


  1. 463_A
    Stand tall with your feet shoulder-width apart and dumbbells in both hands with your palms facing each other. Step forward into a deep lunge until your front knee is at a 90-degree angle and your back knee grazes the ground.
  2. Dumbbell Hammer Curl to Lunge to Press
    Curl both dumbbells toward your shoulders. Hold this position and press the dumbbells overhead. Lower the dumbbells back to your sides and then return to the starting position.

Trainer’s Tips

  • Keep your elbows tucked in at your sides.
  • Keep your core engaged and back flat to prevent injury.