Arms
Dumbbell bicep curl to press
A functional compound movement that targets your biceps and shoulders for improved upper body strength and stability.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.