Biceps Curl To Lateral Raise 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Biceps Curl to Lateral Raise is a combination dumbbell exercise that targets both the biceps and shoulders, providing an effective upper-body workout in one movement. It begins with a traditional biceps curl to strengthen and shape the arms, followed by a controlled lateral raise that engages the deltoid muscles to improve shoulder definition and stability. This exercise helps enhance coordination and muscle endurance while promoting balanced development between the arms and shoulders. It’s ideal for those looking to save time and build strength across multiple upper-body muscles using just a pair of dumbbells.
How to Perform
Stand tall holding a dumbbell in each hand with your feet about hip-width apart, shoulders relaxed and core engaged.
Exhale as you bend your elbows and curl the weights up toward your shoulders, keeping your upper arms close to your sides and avoiding any torso swing.
Pause briefly at the top of the curl to feel the biceps contract, then inhale and slowly lower the dumbbells back to your sides with control.
From the arms-at-sides position, slightly soften the elbows and lift both dumbbells laterally until your arms form a straight line with your shoulders (a T position), leading with the elbows rather than the hands.
Hold the lateral raise for a short moment to sense the deltoids working, then lower the weights deliberately back to your sides.
That sequence (one curl followed by one lateral raise) counts as a single repetition; aim for three to four sets of 8–12 reps depending on your strength and goals.
Use a smooth, controlled tempo for both portions — avoid fast or jerky movements; a general guideline is about 1–2 seconds to lift and 1–2 seconds to lower each phase.
Breathe out during the concentric effort (curl up, lift up) and breathe in during the eccentric (lowering) phase.
Choose a load that lets you complete the set with good form; if you must swing or use momentum, the weight is too heavy.
Keep your wrists neutral and your shoulders down (not shrugged) throughout to reduce strain and maintain muscle focus.
Warm up the shoulders and biceps first (light cardio, band pull-aparts, or a few lighter sets) and stop if you feel sharp pain; slight muscle burn or fatigue is normal.
To progress, increase reps, add a slow tempo, or raise the dumbbell weight gradually; to regress, perform the curl and lateral raise separately with lighter loads until control improves.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows close to your torso during the curl to isolate the biceps and prevent shoulder involvement.
Engage your core throughout the movement to stabilize your body and avoid swaying or using momentum.
Control the dumbbells during both lifting and lowering phases to maximize muscle tension and safety.
Avoid shrugging your shoulders when performing the lateral raise to keep the focus on the deltoids, not the traps.
Choose a moderate weight that allows you to maintain form through both the curl and raise portions.
Move smoothly between the curl and the raise without rushing—focus on muscle control, not speed.
Keep your wrists neutral (not bent) during both parts of the exercise to reduce joint strain.
Maintain a slight bend in your elbows during the lateral raise to protect the shoulder joint.
Exhale when lifting the weights and inhale when lowering them to keep breathing steady and support muscle engagement.
Start with lighter weights to perfect your form before increasing the load, as the combination movement can fatigue the arms quickly.
How Not to Perform
Don’t swing your torso or use momentum to lift the weights — this steals tension from the biceps and shoulders and increases injury risk; keep the core braced and move deliberately.
Don’t let your elbows drift forward during the curl — that recruits the shoulders and reduces biceps isolation; keep elbows pinned near your sides.
Don’t use overly heavy dumbbells that force you to cheat — if you must jerk or shrug, lower the weight until you can control both phases.
Don’t shrug your shoulders during the lateral raise — shrugging shifts work to the traps and stresses the neck; focus on leading with the elbows and keeping shoulders down.
Don’t fully lock or hyperextend your elbows at the top of the curl or during the return — locked joints increase strain; maintain a soft, controlled elbow position.
Don’t rush through the transition between curl and raise — hurrying wastes effort and reduces time under tension; pause briefly and control the change.
Don’t flare your wrists up or bend them excessively — poor wrist alignment can cause discomfort and reduce force transfer; keep wrists neutral.
Don’t arch your lower back to lift heavier — lumbar extension risks injury and indicates weak core stability; hinge slightly at hips if needed and brace your abs.
Don’t neglect a proper warm-up for shoulders and biceps — starting cold can cause pain or impingement; perform light sets or band warm-ups first.
Don’t ignore pain that’s sharp or joint-focused — muscle fatigue is normal but sharp joint pain is not; stop, reassess form, reduce load, or seek professional advice.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
