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Upper Arms · Dumbbell
Dumbbell Curl Press Extend
Dumbbell Curl Press Extend is an intermediate compound strength exercise that works the biceps (upper arms), with the forearms, upper back and core 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, Brachialis
- Shoulders · Anterior Deltoids, Lateral Deltoids
- Triceps · Triceps Brachii
Secondary muscles
- Forearms · Forearm Flexors, Forearm Extensors
- Upper Back · Trapezius, Rhomboids
- Core · Rectus Abdominis, Transversus Abdominis
How to do Dumbbell Curl Press Extend
- Stand upright with your feet shoulder width apart and hold a dumbbell in each hand by your sides using an underhand grip.
- Curl both dumbbells while keeping your elbows close to your sides and your upper arms still.
- Press the dumbbells overhead, then bend your elbows to lower the dumbbells behind your head. Extend your elbows to raise them overhead again.
- Lower the dumbbells to shoulder height, then slowly extend your elbows to return them to your sides and repeat.
Form tips
- Keep your elbows close to your torso during the curl, and upper arms beside your head and as still as possible during the triceps extension.
- Use a manageable weight that allows smooth transitions between every part of the exercise.
- Press the dumbbells directly overhead without leaning backward.
- Exhale during the curl, press, and elbow extension, and inhale during each controlled lowering phase.
Dumbbell Curl Press Extend alternatives
More biceps exercises
Dumbbell Curl Press Extend FAQ
What muscles does Dumbbell Curl Press Extend work?
Dumbbell Curl Press Extend mainly works the biceps in the upper arms (Biceps Brachii, Brachialis, Anterior Deltoids and Lateral Deltoids). The forearms, upper back and core work as secondary muscles.
What equipment do you need for Dumbbell Curl Press Extend?
You need a dumbbell.
How many sets and reps of Dumbbell Curl Press Extend 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 Curl Press Extend 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 Curl Press Extend 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 Curl Press Extend?
Other exercises for the biceps include Plate Curl to Overhead Press, Biceps Curl to Shoulder Press Resistance Band, Barbell Curl and Kettlebell Curl.
For developers
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