Dumbbell Curl to Press
Description
The dumbbell curl to press is a compound exercise that combines a standing bicep curl with an overhead shoulder press. After curling the dumbbells to your shoulders, you immediately press them overhead, then lower back through the press and curl. It is time-efficient and trains both bicep and shoulder strength in one movement.
Equipment Required
Dumbbell Curl to Press Instructions
- Stand tall with a dumbbell in each hand at your sides, palms facing forward.
- Brace your core. Pin your elbows to your sides.
- Curl both dumbbells up to your shoulders by bending at the elbows.
- At shoulder level, rotate your wrists so palms face forward, and immediately press the dumbbells overhead.
- Press until your arms are fully extended overhead.
- Reverse the motion: lower the dumbbells back to shoulder height (rotating wrists back to palms-facing-you).
- Lower the dumbbells back to your sides through the curl movement.
- That is one rep. Repeat for the desired number of reps.
Dumbbell Curl to Press Form & Visual
Dumbbell Curl to Press Benefits
- Time-efficient combined bicep and shoulder exercise
- Builds the biceps, deltoids, and triceps in one movement
- Useful for circuit training and conditioning
- Improves shoulder mobility through full ROM
- Works at home with one pair of dumbbells
- Trains coordination between movements
Dumbbell Curl to Press Muscles Worked
- Biceps brachii
- Anterior and lateral deltoid
- Triceps brachii
- Brachialis
- Upper trapezius
- Core (stabilizer)
Dumbbell Curl to Press Variations & Alternatives
- Dumbbell Thruster (with squat)
- Dumbbell Arnold Press
- Dumbbell Clean and Press
- Alternating Dumbbell Curl to Press
- Single-Arm Dumbbell Curl to Press
