Biceps curl to shoulder press

The biceps curl to shoulder press is a dumbbell complex that combines two exercises that build and strengthen the biceps and shoulders or deltoids. It is usually performed one rep of each movement at a time, although you could perform more reps of each, or increase the reps in successive rounds (e.g., 1 rep in round 1, 2 reps in round 2, etc.). No matter how you structure the sets and reps, it is a time-efficient way to hit two crucial upper-body muscles in any workout.


  1. Promotes pump and muscle growth in both the biceps and shoulders
  2. Prolonged muscle time under tension
  3. Great burnout on an upper-body day

Biceps curl to shoulder press Images


Biceps curl to shoulder press Instructions

Biceps curl to shoulder press muscle diagram
  1. Begin in a standing position with a dumbbell in each hand. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
  2. Initiate the movement by flexing the elbows to curl the weight. Do not use momentum or flex through the shoulder, instead use a controlled motion.
  3. Execute the pressing movement by extending the arm, flexing and abducting the shoulder to rotate the arm as you press above your head.
  4. Pause at the top of the motion before reversing the movement to return to the starting position. Complete the desired number of repetitions before switching to the opposite side.