Can I perform this exercise seated?

Yes, performing this move seated on a bench with back support can help prevent lower back arching and isolate the arms and shoulders.

What weight should I start with?

Choose a weight that allows you to complete 8 to 12 repetitions with perfect form. Since the press is often stronger than the curl, your curl strength will dictate the weight.

Should I use a hammer grip or a standard grip?

The standard version involves rotating the palms, but a hammer grip where palms face inward throughout the curl is a valid variation that targets the brachialis.

Dumbbell Bicep Curl to Press Form Guide

Learn how to master the dumbbell bicep curl to overhead press. Follow our step-by-step guide to build arm and shoulder strength with proper technique.

How to Perform

Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with a neutral grip.
Engage your core and curl the weights toward your shoulders while rotating your palms to face your body.
Once the dumbbells reach shoulder height, rotate your wrists so your palms face forward.
Press the dumbbells directly overhead until your arms are fully extended without locking your elbows.
Lower the weights back to your shoulders with control and rotate your palms back toward you.
Extend your arms fully to return the dumbbells to the starting position at your sides.

Common Mistakes

Using momentum or swinging the hips to lift the weights.
Arching the lower back during the overhead press portion.
Failing to complete the full range of motion on the curl.

Muscles Worked

Primary movers

Biceps

Stabilizers

Anterior Deltoids
Triceps
Forearms
Core

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms