How To: Hammer Curl with Press

Work your biceps and shoulders in this easy move that will help to build your "baby-carrying muscles."

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How to do it: Stand holding a dumbbell in each hand with your palms facing in and your arms straight by your sides [A]. Bend your elbows and lift the weights up toward your shoulders, keeping your palms facing inward throughout and your elbows tight to your sides [B]. Straighten your arms and press the weights up until your arms are fully extended. Reverse the move and come back to the starting position.

Top tip: During the curl, keep your elbows close to your body. Don’t rock back and forth as you perform each repetition.