Split-Stance Hammer Curl to Press

The split-stance hammer curl to press increases strength in the biceps, forearms, and shoulders. The split-stance position engages the core for stability to help lift heavy weights.


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    Standing tall with your feet shoulder-width apart, hold a set of dumbbells at your sides, your palms facing each other. Step one foot forward and lower your hips until your front knee is bent to 90 degrees and your back knee grazes the floor.
  2. Split-Stance Hammer Curl to Press
    Curl the dumbbells up to your shoulders and then press them overhead. Pause, then return to the starting position.

Trainer’s Tips

  • Avoid using momentum to move the dumbbells.
  • Keep your chest up and shoulders back throughout the exercise.
  • Keep your core tight to prevent injury.