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Upper Arms · Dumbbell
Dumbbell Bicep Curl to Shoulder Press
Dumbbell Bicep Curl to Shoulder Press is an intermediate compound strength exercise that works the biceps (upper arms), with the triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Biceps · Biceps Brachii
- Shoulders · Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Bicep Curl to Shoulder Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward). Keep your elbows close to your torso.
- Perform bicep curls by bending your elbows to lift the dumbbells towards your shoulders, keeping your upper arms stationary.
- As you reach the top of the curl, rotate your wrists so that your palms face forward and press the dumbbells overhead by extending your arms fully.
- Lower the dumbbells back to shoulder height, then rotate your wrists back to the starting position and lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.
Form tips
- Keep your elbows close to your body during the bicep curl and ensure they don’t flare out during the shoulder press.
- Exhale as you press the dumbbells overhead and inhale as you lower them.
- Start with a lighter weight to master the technique before progressing to heavier weights.
Dumbbell Bicep Curl to Shoulder Press alternatives
More biceps exercises
Dumbbell Bicep Curl to Shoulder Press FAQ
What muscles does Dumbbell Bicep Curl to Shoulder Press work?
Dumbbell Bicep Curl to Shoulder Press mainly works the biceps in the upper arms (Biceps Brachii and Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Bicep Curl to Shoulder Press?
You need a dumbbell.
How many sets and reps of Dumbbell Bicep Curl to Shoulder Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Bicep Curl to Shoulder Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Bicep Curl to Shoulder Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Bicep Curl to Shoulder Press?
Other exercises for the biceps include Biceps Curl to Shoulder Press Resistance Band, Plate Curl to Overhead Press, Plate Curl to Overhead Press to Tricep Extension and Landmine Bicep Curl.
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