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Dumbbell Curl to Press
Compound upper-body exercise combining a bicep curl and shoulder press that targets biceps, anterior deltoids, and triceps for strength, hypertrophy, and coordination; scalable with lighter weights.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Biceps, Shoulders
Secondary Muscles
Shoulders, Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Shoulders
9/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Shoulders
5/10Medial Delts
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at sides with palms facing forward and core braced.
- Curl dumbbells toward shoulders by flexing elbows, keeping upper arms stationary.
- Rotate palms forward at shoulder height and press dumbbells overhead to full arm extension.
- Lower dumbbells controlled to shoulder height while maintaining upright posture.
- Rotate palms back and lower dumbbells to starting position at sides.
Coaching Tips
Form Cues
- Elbows close to body
- Drive through shoulders
- Core tight, no arching
- Controlled rotation
Breathing
Inhale during curl and lowering phases; exhale forcefully during overhead press while bracing core.
Tempo
2-0-2
Range of Motion
Start from full elbow extension at sides to full arm extension overhead; achieve shoulder height curl without momentum.
Safety
Safety Notes
- Avoid if acute shoulder impingement or elbow pain present
- Use moderate weights to prevent form breakdown
- Maintain neutral spine to protect lower back
Spotting
Spotter not typically required; assist from behind if needed for heavy loads, or use power rack safeties for support.
Common Mistakes
- Swinging with momentum
- Leaning back during press
- Incomplete range of motion
- Flared elbows on curl
When to Avoid
- Acute shoulder impingement
- Rotator cuff injury
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate wrist mobility for grip changes
Build Up First
- Master basic dumbbell curl
- Master basic dumbbell shoulder press
Also known as
Dumbbell Curl and Press, Standing Curl to Press, Dumbbell Bicep Curl to Overhead Press
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