Dumbbell standing alternate hammer curl and press

How to do it

1. 1Stand up straight with a dumbbell in each hand, palms facing your body.
2. 2Keep your elbows close to your torso and your back straight.
3. 3Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
4. 4Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5. 5Inhale and slowly lower the dumbbell back to the starting position.
6. 6Repeat the curl with your left hand.
7. 7After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
8. 8Extend your arm fully and hold for a moment at the top.
9. 9Inhale and slowly lower the dumbbell back to the starting position.
10. 10Repeat the press with your left hand.
11. 11Continue alternating between curls and presses for the desired number of repetitions.