Barbell Curl Press Extension
Description
The barbell curl press extension is an arm complex that links three exercises into one fluid movement. You curl the barbell to the shoulders, press it overhead, then perform an overhead triceps extension behind your head, before reversing the chain back to the start. The complex hits the entire arm in a single rep.
Muscle Group
Equipment Required
Barbell Curl Press Extension Instructions
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip about shoulder-width.
- Begin with the bar resting at your thighs, arms fully extended.
- Curl the bar up to shoulder height by bending at the elbows, keeping your upper arms still.
- From the top of the curl, press the bar straight overhead until your arms are fully extended.
- Lower the bar behind your head by bending only at the elbows, performing an overhead triceps extension.
- Press the bar back overhead by extending your elbows.
- Lower the bar to shoulder height, then reverse the curl to bring the bar back down to your thighs.
- That is one rep. Continue with smooth, controlled motion through the full complex.
Barbell Curl Press Extension Form & Visual
Barbell Curl Press Extension Benefits
- Hits biceps, shoulders, and triceps in one efficient sequence
- Builds coordination across multiple movement patterns
- Time-efficient arm training
- Improves shoulder mobility through the overhead positions
- Strong cardiovascular component when performed continuously
- Excellent finisher for upper body sessions
Barbell Curl Press Extension Muscles Worked
- Biceps brachii
- Anterior deltoid
- Triceps brachii
- Brachialis
- Forearm flexors
Barbell Curl Press Extension Variations & Alternatives
- Barbell Curl
- Barbell Overhead Press
- Overhead Triceps Extension
- Dumbbell Curl Press Extension
