Dumbbell Seated Biceps Curl to Shoulder Press

Setup

1. 01Sit on a bench with back support, holding a dumbbell in each hand at your sides.
2. 02Turn palms to face forward for the curl portion.
3. 03Plant both feet and press the upper back lightly into the pad.
4. 04Choose a load you can strictly press, since the press limits the weight.

Execution

1. 01Curl both dumbbells up to shoulder height with the elbows pinned at the sides.
2. 02Rotate the palms to face forward as the dumbbells reach the shoulders.
3. 03Press the dumbbells overhead until the elbows lock out.
4. 04Lower to the shoulders, rotate back, and lower along the curl path to the start.

Checkpoints

• -The curl finishes fully before the press begins.
• -Lower back stays against the pad during the press.
• -Dumbbells finish stacked over the shoulders at lockout.
• -The lowering phase reverses the same two-part path.

Common mistakes

• -Swinging the curl to launch the press.
• -Arching off the backrest to press the weight.
• -Skipping the wrist rotation and pressing with a supinated grip under strain.
• -Choosing a weight that turns the curl into a cheat rep.