How to Do a One Arm Hammer Curl Shoulder Press?
- Stand with your feet shoulder-width apart for stability.
- Hold a dumbbell in one hand with a neutral grip (palm facing in).
- Allow your arm to hang by your side, with your elbow close to your torso.
- Keeping your upper arm stationary, curl the dumbbell up to shoulder height in a hammer curl motion, ensuring your palm remains facing inward.
- Squeeze your biceps at the top of the curl.
- From the top of the curl, rotate your shoulder slightly to bring the dumbbell to the level of your shoulder while keeping your palm facing in.
- Engage your core and press the dumbbell overhead until your arm is fully extended, with your elbow close to your ear.
- Slowly lower the dumbbell back to your shoulder level, then bring it back down in a controlled motion to the starting position.
- Repeat for the desired number of reps, then switch to the other arm.
What Muscles Do Work?
- Biceps
- Deltoids