Dumbbell Seated Biceps Curl To Shoulder Press 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Seated Biceps Curl to Shoulder Press is a compound upper-body exercise that combines a biceps curl with a shoulder press, effectively targeting both the biceps as the primary muscle and the shoulders as a secondary muscle group. Using dumbbells while seated, the exercise begins by curling the weights toward the shoulders, keeping the elbows close to the body to isolate the biceps. Once the dumbbells reach shoulder level, the wrists rotate so the palms face forward, and the weights are pressed overhead until the arms are fully extended, engaging the shoulder muscles. The movement is then reversed to return to the starting position, providing a coordinated sequence that builds arm strength, improves shoulder stability, and promotes efficient upper-body coordination.
How to Perform
Sit firmly on a bench with a dumbbell in each hand, arms relaxed at your sides, and palms facing inward. Begin by bending only your elbows to lift the weights toward your shoulders, keeping your upper arms stationary—this focuses the effort on your biceps.
When the dumbbells reach shoulder height, gently rotate your wrists so that your palms face forward, preparing for the pressing motion.
Push the dumbbells straight overhead until your arms are fully extended, making sure your shoulders stay engaged and stable throughout the movement.
Slowly lower the dumbbells back to shoulder level, controlling the weight to avoid using momentum.
From shoulder level, extend your arms back down to the starting position at your sides, completing one full repetition while maintaining good posture and controlled breathing.
★ 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
Move with Control: Resist the urge to swing or jerk the dumbbells. Lift and lower the weights slowly and deliberately to keep tension on the muscles and minimize the risk of strain or injury.
Maintain Proper Elbow Alignment: Keep your elbows tucked close to your torso throughout the biceps curl. Avoid letting them drift forward or backward, as this can lessen the effectiveness of the curl and place unnecessary stress on your joints.
Use a Complete Motion: Perform each repetition through the full range of motion, from a full arm extension at the bottom to a full overhead press at the top, to ensure maximal engagement of both the biceps and shoulders.
Focus on the Target Muscles: Concentrate on feeling the biceps during the curling phase and the shoulders during the pressing phase. Avoid compensating by using your back or legs to move the weights.
Breathe Properly: Exhale as you press the dumbbells upward and inhale as you lower them back down, supporting stable core engagement and better overall performance.
How Not to Perform
Don’t Swing the Weights: Avoid using momentum from your torso or legs to lift the dumbbells, as this takes tension off the biceps and shoulders and increases the risk of injury.
Don’t Let Elbows Drift: Keep your elbows stable at your sides during the curl. Moving them forward, backward, or flaring them out reduces biceps engagement and can strain your joints.
Avoid Partial Reps: Don’t perform only short or incomplete curls and presses. Skipping the full range of motion decreases effectiveness and limits muscle activation.
Don’t Arch Your Back: Keep your spine straight and core engaged. Leaning back to press the weights overhead shifts the load away from your shoulders and can cause lower-back strain.
Don’t Hold Your Breath: Avoid holding your breath during the lift. Proper breathing supports core stability and maintains energy for controlled motion.
Don’t Move Too Fast: Rushing through the exercise reduces muscle tension and can lead to sloppy form or joint stress. Focus on slow, controlled lifts and lowers.
Don’t Neglect Shoulder Stability: Avoid letting your shoulders shrug or rotate excessively during the press; this can take focus off the target muscles and increase injury risk.
Don’t Use Excessive Weight: Lifting dumbbells that are too heavy may force you to cheat the movement with other muscles, reducing effectiveness and increasing the chance of injury.
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.
