Dumbbell Seated Hammer Curl to Front Press

Instructions for Dumbbell Curl to Press:

1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at arm's length with your palms facing forward.

2. Curl the weights upwards by bending your elbows and contracting your biceps. Continue to lift the dumbbells until they reach shoulder height.

3. Without pausing at the top of the curl, rotate your wrists so that your palms face forward and press the dumbbells overhead by extending your arms and driving through your shoulders.

4. Pause briefly at the top of the press with your arms fully extended.

5. Lower the dumbbells back to shoulder height while rotating your wrists to revert to the position at the top of the curl.

6. From this position, slowly lower the dumbbells back to the starting position with a controlled motion, reversing the curl movement.

7. Repeat the movement for the recommended number of repetitions to complete a set.

8. Maintain proper form throughout the exercise to engage the target muscle groups effectively and prevent injury.

Note: This combination exercise works both the biceps and shoulders, thereby offering a compound movement that can be incorporated into upper body or full-body strength training routines. Adjust the weight of the dumbbells according to your fitness level to ensure proper technique is maintained throughout the movement.

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