Curl & Press

The dumbbell curl and press is a time-efficient and effective exercise that combines two classic moves and works multiple muscle groups at the same time.

This exercise starts with a biceps curl, which works the arms (particularly the biceps) to lift the weight up toward the shoulders. It then transitions into a shoulder press, which targets the deltoid and tricep muscles as the dumbbell is lifted overhead. This combo move strengthens, sculpts and defines the arms and shoulders. It also targets and strengthens the core.

Before starting, ensure you have good shoulder mobility. You should be able to lift your arms straight up, so that your arms are in line with your ears on either side of your head.

How to Do a
Curl & Press

Starting position: Hold a dumbbell in each hand in front of your thighs, with your palms facing forward. Stand tall with your feet shoulder-width apart, and your chest up. Engage your core.

• With control bend your elbows to curl the dumbbells towards your shoulders, while keeping your upper arms close to the sides of your body.
• When the dumbbells reach your shoulders, rotate your hands so your palms are facing forward and press the dumbbells above your head until your arms are straight. Do not use momentum.
• Slowly and with control reverse the movement to return to the starting position. This completes one rep. 

Breath: Inhale as you curl the dumbbells to your shoulders, and exhale as you press the dumbbells overhead.

Avoid using a weight that is too heavy, which increases the likelihood of sustaining an injury and using momentum to perform the exercise. Start with lighter dumbbells and ensure you complete the dumbbell curl and press with proper form, before increasing the weight.