Kneeling Hammer Curl to Hammer Shoulder Press
The kneeling hammer curl to hammer shoulder press is a compound arm and shoulder exercise that eliminates lower body momentum by removing the option to stand. It targets the biceps through the curl and the shoulders through the press, with core engagement required throughout.
How to do it
- Kneel on both knees with a dumbbell in each hand using a neutral grip, arms extended at your sides.
- Curl the dumbbells up to shoulder height in a hammer curl motion.
- Press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height, then lower to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your torso upright and brace your core.
- Use a neutral hammer grip throughout.
- Control the movement without using momentum.
- Press straight overhead until your arms are fully extended.
Breathing: Exhale as you curl and press the dumbbells upward; inhale as you lower them back to the starting position.
Common mistakes
- Using lower body momentum by arching the lower back, which reduces the load on your arms and shoulders.
- Rushing the transition between the curl and the press, which can cause you to lose your balance.
Muscles worked
Primary: biceps. Secondary: shoulders, triceps, core.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel discomfort in your lower back or knees, ease off and place a pad underneath or switch to a standing variation.
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
What if kneeling hurts my knees?
Place a folded exercise mat or towel underneath your knees for extra cushioning.
Can I do this standing up?
Yes, standing removes the kneeling restriction, though kneeling specifically helps prevent using your legs to swing the weights.