Dumbbell Seated Biceps Curl To Shoulder Press

Also known as: seated dumbbell biceps curl to shoulder press

Advanced

Biceps

Dumbbell

The point of Dumbbell Seated Biceps Curl To Shoulder Press is muscle you built on purpose; independent dumbbell loading is how it gets there.

How to do 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.

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Dumbbell Seated Biceps Curl To Shoulder Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Seated Biceps Curl To Shoulder Press Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Dumbbell Seated Biceps Curl To Shoulder Press

Easier progression

Barbell Drag Curl

Swap Dumbbell Seated Biceps Curl To Shoulder Press For

Cable Reverse One Arm Curl

Band One Arm Overhead Biceps Curl

Lever Reverse Grip Preacher Curl

Dumbbell Seated Biceps Curl To Shoulder Press — Frequently Asked Questions

How do you 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

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

The Dumbbell Seated Biceps Curl To Shoulder Press primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

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

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Seated Biceps Curl To Shoulder Press good for beginners?

Not usually. The Dumbbell Seated Biceps Curl To Shoulder Press is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Seated Biceps Curl To Shoulder Press?

Try the Cable Reverse One Arm Curl, Band One Arm Overhead Biceps Curl or the Lever Reverse Grip Preacher Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Seated Biceps Curl To Shoulder Press the same as the seated dumbbell biceps curl to shoulder press?

Yes. The Dumbbell Seated Biceps Curl To Shoulder Press is also commonly called the seated dumbbell biceps curl to shoulder press. Different gyms and training programs label it differently, but "seated dumbbell biceps curl to shoulder press" refer to this same movement.