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Instructions
- Stand with feet shoulder-width apart holding dumbbells at your sides.
- Curl the dumbbells up towards your shoulders with palms facing up.
- Rotate your palms forward as you press the dumbbells overhead.
- Lower the dumbbells back down to shoulders then back to starting position.
Technical Tips
- Keep your core engaged throughout the movement.
- Avoid swinging your torso during the curl.
- Press the dumbbells overhead in a controlled manner without arching your back.
Breathing Tips
- Inhale as you prepare and lower the dumbbells.
- Exhale as you curl and press the dumbbells overhead.
Medical restrictions
- Shoulder injuries
- Elbow tendinitis
- Severe lower back pain
What muscles does the Dumbbell Curl to Press work?
The Dumbbell Curl to Press primarily works the biceps and shoulders, combining elbow flexion with an overhead press to strengthen both muscle groups efficiently.
Is the Dumbbell Curl to Press good for beginners?
Yes, the Dumbbell Curl to Press is excellent for beginners because it is easy to learn, enhances upper body strength, and improves functional movement patterns in one fluid exercise.
How many reps should I do for the Dumbbell Curl to Press?
For general strength and conditioning, perform 8-12 reps per set of the Dumbbell Curl to Press, focusing on controlled movement and proper form throughout the exercise.
The Dumbbell Curl to Press is a compound exercise that combines a bicep curl with an overhead shoulder press to efficiently target both the arms and shoulders in a single movement. It is ideal for building upper body strength and improving functional fitness, as it trains elbow flexion and shoulder extension synergistically. This exercise helps in developing muscle coordination, enhances metabolic expenditure, and is beneficial in general conditioning programs. Suitable for beginners, it promotes joint stability and balanced muscle growth by involving both the biceps and deltoids through a smooth transition. It is frequently incorporated into bodybuilding, CrossFit, and general fitness routines for its practicality and effectiveness in building strength and endurance while saving time during training sessions.