Curl, press, repeat, a full arm and shoulder combo standing tall.
Brace your core so you press with your arms, not your lower back.
The neutral hammer grip lines the biceps and the deeper elbow flexors up for a strong pull, and because your palms stay facing in through both the curl and the press, your forearms never get a moment off. There is no rest at the top either, the squeeze of the curl flows straight into the overhead drive. It is an efficient pick for circuits and short sessions where one movement has to cover a lot of arm work.
The neutral grip is kinder to wrists and elbows and shifts extra work onto the forearms and the muscles that thicken the arm from the side. It also makes the transition into the press seamless, no grip rotation needed.
The standard version curls and presses both together, which keeps the rhythm simple. Alternating works too, just do not let the curl get sloppy while your attention is on the press.
Base it on what you can press strictly overhead, which is less than you can hammer curl. The press is the weak link, and the set should end when it slows, not when form dissolves.
