Dumbbell Hammer Curl to Press

Instructions

1. Stand with feet shoulder-width apart, holding dumbbells at your sides with a neutral (hammer) grip.
2. Curl both dumbbells up to shoulder height, keeping palms facing each other.
3. Without pausing, press the dumbbells overhead to full arm extension.
4. Lower back to shoulder height, then curl back down to the starting position.
5. Maintain an upright torso throughout the movement.