Dumbbell Bicep Curl and Press on Incline Bench
Efficient complex that combines a curl with an overhead press on an incline for arm and shoulder development.
ArmsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: biceps & shoulders. Secondary: triceps, core |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~28 kcal |
How to do it
- Sit on an incline bench holding dumbbells at the sides.
- Curl the weights to the shoulders.
- Immediately press them overhead to full lockout.
- Lower the weights back to the shoulders, then to the sides.
- Repeat for desired reps.
Equipment
- Dumbbells
- Incline Bench
Coaching tips
Benefits
Efficient complex that combines a curl with an overhead press on an incline for arm and shoulder development.
Common mistakes
Avoid swinging the weights or excessive lower-back arch.
Make it harder
Increase weight or slow the tempo.
Make it easier
Perform the curl and press as separate exercises.
Breathing
Exhale on the curl and press, inhale on the lowers.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 10 repsGeneral 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.