The hammer curl to press is a free weights exercise that primarily targets the biceps and to a lesser degree also targets the shoulders and forearms.

Muscle group: Combined

Steps

1.Hold a pair of dumbbells at your sides. Stand tall with your feet shoulder-width apart.
2.Keeping your hands in a neutral position, curl the dumbbells up to your shoulders.
3.Press the dumbbells straight overhead, retaining the neutral hand position
4.Lower the dumbbells down to your shoulders, and reverse curl them back to the start position.

All exercises