The one-arm hammer curl to shoulder press fuses biceps isolation with overhead pressing for a full upper-arm and delt blast—ideal when you only have one dumbbell or want extra core engagement.
How to Do a One-Arm Hammer Curl Shoulder Press
- Stance: Stand tall, feet shoulder-width. Brace your core and pack your shoulder blades.
- Hammer curl: Holding a dumbbell with a neutral grip, curl up until the weight reaches shoulder height. Palm faces inward the entire time.
- Transition: Without dropping the elbow, rotate slightly so the dumbbell is in front of the shoulder.
- Press: Drive the weight overhead, biceps close to ear, elbow fully extended—avoid leaning or flaring ribs.
- Lower: Reverse the press to shoulder, then control the curl back to the start. That’s one rep.
- Complete 8-12 reps, switch arms and repeat for 3–4 sets.
- Tip: Exhale on the press, inhale on the way down; use a slight squeeze-pause at both the curl and overhead lockout for extra tension.
What Muscles Does It Work?
- Biceps Brachii & Brachialis – hammer curl phase
- Deltoids – overhead press (anterior & medial fibers)
- Forearms & Grip – neutral hold
- Core & Obliques – anti-side-flexion stability
Insert this combo on arm day or push day to save time, spike calorie burn and build unilateral shoulder strength.
