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All exercises

Dumbbell seated biceps curl to shoulder press

Intermediate

Dumbbell seated biceps curl to shoulder press is a isolation dumbbell exercise for the biceps, also working the front delts.

What it works

Primary muscle

Biceps

Also works

Front delts

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your back straight and feet flat on the ground.
  2. 2Hold a dumbbell in each hand with your palms facing forward and arms fully extended.
  3. 3Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
  4. 4Once your forearms are vertical, rotate your wrists so that your palms are facing forward.
  5. 5Press the dumbbells overhead until your arms are fully extended.
  6. 6Lower the dumbbells back down to the starting position by reversing the movement.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell bicep curl lunge with bowling motionDumbbell
  • Dumbbell standing alternate hammer curl and pressDumbbell
  • Dumbbell waiter biceps curlDumbbell
  • Cable seated overhead curlCable
  • Dumbbell seated biceps curl (on stability ball)Dumbbell
  • Biceps leg concentration curlBodyweight

Easier variations

  • Dumbbell biceps curlDumbbell
  • Dumbbell seated bicep curlDumbbell
  • Dumbbell seated curlDumbbell
  • Dumbbell seated inner biceps curlDumbbell

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell seated biceps curl to shoulder press

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