Hammer Curl to a Shoulder Press

I love efficiency and this is one of those exercises. It targets the arms and shoulders all in one fluid movement. This move also calls on your core strength and stability for the overhead portion. And Ladies… here’s a tip – if you’re heading out somewhere special in a sleeveless dress or top, do this exercise just before to get your arms looking super sexy. Using weights (you can be creative- with water bottles, canned foods, laundry detergent etc), stand tall with knees soft, pelvis tucked under and shoulders down and back. With palms facing each other bend your elbows, lifting the weights to your shoulders, from here press the weights straight up overhead.  Slowly return the weights to shoulder height and then down by your side. Repeat this for 2- 3 sets of 10-15 reps.

Notes: Do not hold your breath as you lift overhead, exhale at this point and inhale as you lower the weights. If you’re using a dynaband, stand in the middle of the band with one or both feet and complete the movement exactly the same as you would with weights.

Easier: Overhead exercises are not recommended for those with lower back or heart issues, so just do the first part of the movement and then press only up to your ear level. You can do this in a seated position to take pressure off your back or you can do the exercises one arm at a time.

Harder: Increase the weight and/or the number of sets and reps.