A seated combination lift that flows a supinated curl directly into an overhead press, training biceps and shoulders together for time-efficient full-arm work.
팔덤벨Elbow flexion to vertical press
시작
끝
주동근
상완이두근전면 삼각근
협응근
삼두측면 삼각근상부 승모근코어
장비
덤벨
패턴
Elbow flexion to vertical press
준비 자세
01Sit on a bench with back support, holding a dumbbell in each hand at your sides.
02Turn palms to face forward for the curl portion.
03Plant both feet and press the upper back lightly into the pad.
04Choose a load you can strictly press, since the press limits the weight.
수행
01Curl both dumbbells up to shoulder height with the elbows pinned at the sides.
02Rotate the palms to face forward as the dumbbells reach the shoulders.
03Press the dumbbells overhead until the elbows lock out.
04Lower to the shoulders, rotate back, and lower along the curl path to the start.
체크포인트
-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.
흔한 실수
-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.
프로그래밍 노트
-Use 2 to 4 sets of 8 to 12 reps; the shoulder press is the limiting link.
-Works well in circuits and general fitness sessions where time efficiency matters.
-For pure biceps or delt strength, program the two lifts separately instead.
