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Biceps · Intermediate

Barbell Curl Press Extension

Upper-body complex combining a barbell curl, overhead press, and overhead triceps extension in each repetition.

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Barbell Curl Press Extension demonstration

Exercise overview

Training details

BicepsShouldersTricepsForearmsCore

Equipment

Barbell

Sets × reps

3 × 10

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with a light bar in an underhand shoulder-width grip at the thighs.
  2. 02Curl the bar to the shoulders without swinging the torso.
  3. 03Press the bar overhead and stabilize with the ribs controlled.
  4. 04Bend only the elbows to lower the bar behind the head, then extend the elbows to return it overhead.
  5. 05Lower to the shoulders, reverse the curl to the thighs, and reset before the next repetition.

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

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