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Biceps · Intermediate

Dumbbell Curl to Shoulder Press

Strict dumbbell curl linked to a controlled overhead shoulder press without leg drive.

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Dumbbell Curl to Shoulder Press demonstration

Exercise overview

Training details

BicepsShouldersTricepsAbs

Equipment

Dumbbell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand at your sides, palms forward or neutral, and trunk braced.
  2. 02Curl both dumbbells to shoulder height while keeping your elbows close to your ribs.
  3. 03Rotate or set your hands into a stable pressing position with the elbows beneath the wrists.
  4. 04Press the dumbbells overhead to straight arms without using leg drive or leaning backward.
  5. 05Lower to the shoulders, then extend your elbows to return the dumbbells to your sides 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 Hammer Curl to PressRelated variationBand Curl to PressRelated variationDumbbell Curl Press ExtensionRelated variationBand Reverse Curl to Shoulder PressRelated variationBand Hammer Curl to PressRelated variationBarbell Curl Press Extension

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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 substituteBarbell Reverse Curl to Shoulder Press

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