Dumbbell Kneeling Bicep Curl to Hammer Press

Setup

• Kneel on the floor with your knees hip-width apart and your spine neutral.

• Hold a dumbbell in each hand with your arms extended by your sides, palms facing inward toward your thighs.

The Movement

1. Standard Bicep Curl: Initiate the movement by curling the dumbbells upward while rotating your wrists outward, so your palms face your shoulders at the peak of the contraction. Squeeze your biceps at the top.

2. Return to Start: Lower the weights back down to the starting position with your palms facing inward.

3. Hammer Curl: From the same starting position, curl the dumbbells upward while keeping your palms facing each other (neutral grip).

4. Repeat: Lower the weights back down and continue alternating between the standard rotation curl and the neutral grip hammer curl to complete your repetitions.

Form Tips

• Keep your elbows pinned closely to your sides throughout the duration of the set.

• Maintain an upright torso; avoid leaning backward to gain momentum.