Upper Arms Exercise · Dumbbell

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Dumbbell Seated Biceps Curl To Shoulder Press

Combining a curl and a press into one continuous rep trains the biceps and shoulders back to back without resting between them, which is more metabolically demanding than doing either exercise alone. It's an efficient way to cover two movement patterns in the time it normally takes for one, though neither the curl nor the press gets loaded quite as heavy as it would done in isolation. This combination fits well in circuit-style training or when time is limited.

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Also known as: Dumbbell Seated Bicep Curl To Shoulder Press, Db Seated Biceps Curl To Shoulder Press, Dumbell Seated Biceps Curl To Shoulder Press

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Seated Biceps Curl To Shoulder Press

1. Sit upright on a bench with your feet flat on the floor.
2. Grip a dumbbell in each hand, palms forward, arms hanging straight down.
3. Curl the weights up toward your shoulders while keeping your elbows pinned to your sides.
4. When your forearms reach vertical, turn your wrists so your palms face forward.
5. Push the dumbbells straight overhead until your arms are fully extended.
6. Reverse the movement step by step to bring the dumbbells back to the starting position.
7. Execute the desired number of reps with smooth cadence and consistent focus on the biceps.

Technique & Form Tips

For an overhead press, straighten the elbows as you move the arms upward and control the return. Match the grip, support and path to the demonstration. Other shoulder movements use different arm paths and should follow their own steps.

Common Mistakes to Avoid

• Excessive back arching: Engage your core to maintain a stable torso position while pressing.
• Using the wrong path: Follow the demonstrated path for the equipment and movement instead of forcing every variation into a barbell press.
• Insufficient core bracing: Stabilize your trunk before initiating the upward push.

How to Breathe During This Exercise

Keep breathing; for presses, breathe out as you press and in as you return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Seated Biceps Curl To Shoulder Press mainly targets your Biceps, with your Shoulders helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

FAQ

What muscles does the Dumbbell Seated Biceps Curl To Shoulder Press work?

The Dumbbell Seated Biceps Curl To Shoulder Press mainly works your biceps. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Seated Biceps Curl To Shoulder Press?

You do the Dumbbell Seated Biceps Curl To Shoulder Press with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Seated Biceps Curl To Shoulder Press?

One mistake to watch for is excessive back arching: Engage your core to maintain a stable torso position while pressing.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Seated Biceps Curl To Shoulder Press?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.