Dumbbell hammer press: how to do it, muscles worked and variations

Chest press with a neutral grip.

Main muscles

Pectoralis major, Biceps brachii

Secondary muscles

Deltoid, Triceps brachii, Brachioradialis

Equipment

Dumbbell, Flat bench

Variations

2

Image: start and end of the movement.

Dumbbell hammer press

Horizontal press with dumbbells and a neutral grip that offers a comfortable path for the chest and triceps.

Form. Set your shoulder blades and feet, lower with control and push keeping your wrists aligned.

Common mistake. Losing scapular tension, arching the back too much, or clashing the dumbbells at the top.

Pectoralis major · Dumbbell, Flat bench

Incline hammer press to hammer curl

On an incline bench you chain a neutral-grip press with a hammer curl, combining chest, triceps and biceps.

Form. Lying on an incline bench with a neutral grip, press the dumbbells up, lower them to your chest and, with your arms beside your body, do a hammer curl before repeating.

Common mistake. Lifting your back off the bench, swinging the dumbbells in the curl, flaring the elbows in the press, or using too much weight for the curl.

Biceps brachii, Pectoralis major · Dumbbell, Flat bench

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

Other exercises for the same muscles

Push-upsPectoralis major · Triceps brachii · 14 variations

Biceps curlBiceps brachii · Brachioradialis · 12 variations

Bench pressPectoralis major · 10 variations

LungesQuadriceps · Gluteus maximus · 6 variations

BurpeeQuadriceps · Pectoralis major · 5 variations

DipsTriceps brachii · Pectoralis major · 3 variations