How to do a Biceps Curl To Shoulder Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Biceps Curl To Shoulder Press
Instructions for Proper Form
A compound exercise that combines a biceps curl with a shoulder press, targeting the biceps, shoulders, and triceps. This movement not only enhances arm strength but also contributes to upper body muscular endurance. Perfect for individuals seeking to maximize their workout efficiency by engaging multiple muscle groups simultaneously, improving both arm aesthetics and shoulder stability.
- Stand in an upright position with your feet shoulder-width apart and your arms extended by your sides while gripping a pair dumbbells.
- Your palms should be facing forward as you flex your elbow to bring the dumbbells up to shoulder height.
- Once your elbows are fully flexed, rotate your shoulders outward positioning your elbows close to your sides causing your palms to again face forward.
- Vertically extend your arms overhead while keeping your arms aligned with your ears.
- Once you have reached full extension, lower the dumbbells in reverse order to the starting position.
Tips & FAQs
Biceps Curl to Shoulder Press is also known as:
- Curl Press
- Bicep Curl to Overhead Press
- Dumbbell Curl to Overhead Press
- DB Curl to Shoulder Press
- DB Curl to Overhead Press
Weight & 1 Rep Max Calculator
Average Biceps Curl To Shoulder Press standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps22.5lbs30lbs
- advanced8reps25lbs30lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Biceps Curl To Shoulder Press
1. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 1,400 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
2. Hammer Curls
99.2 mSCORESWAPPED 1,213 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
3. Cross Body Hammer Curls
95.4 mSCORESWAPPED 851 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
4. Concentration Curl
91.3 mSCORESWAPPED 755 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
5. Cable Bicep Curl
94.9 mSCORESWAPPED 595 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
6. Barbell Curl
98.5 mSCORESWAPPED 556 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
7. Seated Dumbbell Curl
98 mSCORESWAPPED 516 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
8. Dumbbell Wide Curls
70 mSCORESWAPPED 471 TIMESIsolation exercise targeting the biceps with arms flared outwards. This variation alters the tension on the biceps, stimulating muscle growth in unique ways, and is beneficial for those looking to widen their bicep appearance.
9. EZ-Bar Curl
98.1 mSCORESWAPPED 467 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
10. Waiter Curls
85.5 mSCORESWAPPED 372 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.