Dumbbell Lying Hammer Press (version 2)
Perform the Dumbbell Lying Hammer Press while lying on a flat surface. This exercise targets the chest, shoulders, and triceps.
- Lie on your back with a dumbbell in each hand, arms extended above your chest.
- Keep your palms facing each other and lower the dumbbells towards your chest.
- Press the dumbbells back up to the starting position, maintaining the neutral grip.
How to perform the Dumbbell Lying Hammer Press (version 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Lying Hammer Press (version 2) using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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