Bicep Curl And Press
Targets biceps and shoulders for overall upper body development
Full BodyIntermediateStrengthCurl
At a glance
| Muscles worked | Primary: biceps brachii, anterior deltoids. Secondary: brachialis, brachioradialis |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Step 1: Setup — stand with feet shoulder-width apart, holding dumbbells at sides with palms facing forward.
- Step 2: Initiation — engage core and bend knees slightly for stability.
- Step 3: Main movement — curl dumbbells up towards shoulders, then press upwards, extending arms fully.
- Step 4: End position — hold contraction for a brief moment, squeeze biceps and shoulders.
- Step 5: Return — slowly lower dumbbells back to starting position, keeping control throughout.
- Step 6: Breathing reminder — maintain consistent breathing pattern throughout the exercise.
- Step 7: Safety note — avoid arching back or using momentum to lift the dumbbells.
Equipment
- Dumbbells
Coaching tips
Benefits
Targets biceps and shoulders for overall upper body development
Common mistakes
Swinging the dumbbells or using momentum
Make it harder
Increase dumbbell weight or add more reps
Make it easier
Decrease dumbbell weight or use a shorter range of motion
Breathing
Exhale on curl and press, inhale on return
Build a workout with this exercise
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Beginner · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.