Dumbbell Curl Press Extension
Description
The dumbbell curl press extension is a three-move arm complex performed in one continuous flow. You curl the dumbbells, press them overhead, then lower them behind your head into an overhead triceps extension before reversing the entire chain. It hits every major arm muscle in a single rep.
Muscle Group
Equipment Required
Dumbbell Curl Press Extension Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms forward.
- Curl both dumbbells up to shoulder height by bending at the elbows.
- From the top of the curl, rotate your wrists if needed and press the dumbbells overhead.
- Lower the dumbbells behind your head by bending at the elbows for an overhead triceps extension.
- Press the dumbbells back overhead by extending your elbows.
- Lower the dumbbells to shoulder height.
- Reverse the curl to bring the dumbbells back to your sides.
- That is one rep. Move smoothly through the full complex.
Dumbbell Curl Press Extension Form & Visual
Dumbbell Curl Press Extension Benefits
- Trains biceps, shoulders, and triceps in one fluid sequence
- Improves coordination between upper body movement patterns
- Time-efficient arm training
- Independent dumbbells correct left-right imbalances
- Mobile and accessible with just two dumbbells
- Strong conditioning element when performed continuously
Dumbbell Curl Press Extension Muscles Worked
- Biceps brachii
- Anterior deltoid
- Triceps brachii
- Brachialis
- Forearm flexors
Dumbbell Curl Press Extension Variations & Alternatives
- Dumbbell Biceps Curl
- Dumbbell Shoulder Press
- Overhead Triceps Extension
- Barbell Curl Press Extension
