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Biceps · Intermediate

Band Curl to Press

Two-phase band exercise combining a strict bilateral biceps curl with an overhead press from shoulder height.

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Band Curl to Press demonstration

Exercise overview

Training details

BicepsShouldersTriceps

Equipment

Resistance Band

Sets × reps

3 × 10

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand evenly on the center of a resistance band and hold its ends with your palms facing forward or each other.
  2. 02Keeping your upper arms close to your sides, curl your hands toward your shoulders without swinging your torso.
  3. 03From the shoulder position, brace your trunk and press both hands overhead against the band tension.
  4. 04Finish with your arms extended, wrists stacked, and ribs down rather than leaning backward.
  5. 05Lower your hands to your shoulders, then extend your elbows to return to the starting position under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Curl to Shoulder PressRelated variationBand Reverse Curl to Shoulder PressRelated variationBand Hammer Curl to PressRelated variationDumbbell Curl Press ExtensionRelated variationBarbell Reverse Curl to Shoulder Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Seated CurlComparable substituteBand Upright Row to Shoulder PressComparable substituteStanding Dumbbell Shoulder PressComparable substituteBarbell Biceps CurlComparable substituteDumbbell Hammer Curl to Press

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