Curl and press
A biceps curl that flows straight into an overhead press, working your arms and shoulders in one move.
IntermediateDumbbellsLow impactSuggested: 10 reps
How to do it
- Stand tall with a dumbbell in each hand by your sides.
- Curl the weights up to your shoulders.
- Press them overhead until your arms are straight.
- Lower back to your shoulders, then uncurl to your sides.
Form tips
- Keep your elbows close to your body during the curl.
- Brace your core so you press without leaning back.
Muscles worked
BicepsShouldersTriceps