Dumbbell Kneeling Hammer Curl to Hammer Press
The dumbbell kneeling hammer curl to hammer press is a compound arm exercise performed in a kneeling position, eliminating lower body momentum. It targets the biceps through the curl and the shoulders through the press, while the kneeling position engages the core for stability.
How to do it
- Kneel on both knees on a mat with a dumbbell in each hand using a neutral grip.
- Curl the dumbbells upward toward your shoulders in a hammer curl motion.
- From the top of the curl, press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height, then lower further to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core braced and ribs tucked down as you kneel.
- Maintain a neutral palms-facing-in grip throughout the movement.
- Control the curl up to your shoulders before pressing overhead.
- Press straight up without arching your lower back.
Breathing: Exhale as you curl and press the dumbbells upward, and inhale as you lower them back down to the starting position.
Common mistakes
- Arching the lower back during the overhead press: this places unnecessary stress on the spine instead of isolating the shoulders.
- Using momentum to swing the dumbbells upward: this reduces the load on the biceps and shoulders.
- Rushing the transition between the curl and the press: this makes it harder to control the weights and maintain balance.
Muscles worked
Primary: biceps. Secondary: triceps, shoulders, core.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 60 s
Lose weight
3 sets x 10-12 reps, rest 45-60 s
Build muscle
3-4 sets x 8-10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have wrist or shoulder discomfort, ease off the weight or choose a gentler alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do this exercise from a kneeling position?
Kneeling removes lower body momentum, forcing your upper body and core to do all the work.
Should my palms face each other the whole time?
Yes, keeping a neutral hammer grip targets your biceps and shoulders comfortably without twisting your wrists.
What should I do if my knees hurt on the floor?
Place a folded towel or a soft exercise mat underneath your knees for extra cushioning.