Biceps exercise · dumbbell
Dumbbell Seated Biceps Curl to Shoulder Press
The dumbbell seated biceps curl to shoulder press is a dumbbell exercise that targets the biceps, with the shoulders assisting.
How to do the dumbbell seated biceps curl to shoulder press
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in each hand with your palms facing forward and arms fully extended.
- Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
- Once your forearms are vertical, rotate your wrists so that your palms are facing forward.
- Press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back down to the starting position by reversing the movement.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The shoulders work as secondary muscles. See all biceps exercises or every dumbbell exercise.
