Dumbbell Curl to Press
Movement transitions from a curl into an overhead press.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Triceps Front Delts Side Delts Shoulders
How to do it
- Stand tall holding a dumbbell in each hand with palms facing forward.
- Curl the weights up to your shoulders while keeping elbows tucked.
- Rotate your palms to face forward as you reach the top.
- Press the dumbbells straight overhead until arms are fully extended.
- Lower the weights back to shoulder height with control.
- Rotate palms back to the start position and lower to hips.
Common mistakes
- Swinging the hips to generate momentum on the curl.
- Flaring elbows out wide instead of keeping them tucked.
- Pressing forward instead of straight up overhead.
- Dropping the weights quickly instead of controlling the descent.
Safety
Avoid hyperextending the lower back when pressing heavy loads overhead.
Tips
- Keep your core braced to prevent arching your lower back.
- Drive through the full range of motion without locking elbows harshly.
- Maintain a neutral wrist position during the overhead press.
Details
- Base movement
- Biceps curl
- Combined with
- Overhead press
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
