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Biceps · Intermediate

Dumbbell Curl Press Extension

Three-part dumbbell complex combining a curl, overhead press, and overhead triceps extension in each repetition.

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Exercise overview

Training details

BicepsShouldersTricepsForearmsCore

Equipment

Dumbbell

Sets × reps

3 × 10

Rest

1 min 15 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 brace your trunk.
  2. 02Curl both dumbbells to the shoulders without swinging or moving the elbows forward.
  3. 03Set the wrists over the elbows and press the dumbbells overhead without leaning backward.
  4. 04Keep the upper arms near vertical, bend the elbows to lower the dumbbells behind the head, then extend them overhead.
  5. 05Lower to the shoulders, reverse the curl to your sides, and reset before the next full sequence.

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