Dumbbell Curl and Press

A standing compound movement that links a dumbbell curl to an overhead press: the weights are curled to the shoulders and then pressed straight overhead before being lowered. It works the biceps and shoulders in one smooth repetition.

How to do it

1. Stand tall with the feet hip-width apart, holding a dumbbell in each hand at your sides with the palms facing forward.
2. Curl both dumbbells up to the shoulders, keeping the elbows close to the body.
3. Press the dumbbells overhead until the arms are fully extended.
4. Lower the dumbbells back to the shoulders under control.
5. Lower them to your sides with a controlled reverse curl, then repeat.

Tips

• Brace the abdominals and keep the ribs down so the press does not turn into a back bend.
• Do not swing the weights up with the legs; use a load you can curl strictly.
• Press in a slight arc so the dumbbells finish directly over the shoulders.

Muscles

Primary: Front deltoid, Biceps

Secondary: Brachialis, Side deltoid, Traps, Triceps