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May 5th, 2023 2:03 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell curl press is a compound exercise that primarily targets the biceps and shoulders, but also engages the triceps and forearms. This exercise involves curling the dumbbells up to shoulder level and then pressing them overhead.

Stretch to do prior to exercise:

• Shoulder stretch
• Bicep stretch
• Tricep stretch

Warmup to do prior to exercise:

• 5-10 minutes of light cardio (e.g. jogging, jumping jacks, cycling)
• Arm circles
• Shoulder shrugs

How to select the proper weight: Select a weight that you can comfortably curl and press for the desired number of reps without compromising form. As a general rule, beginners should start with lighter weights and gradually increase the weight as they get stronger.

Proper form:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.
2. Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides and your wrists straight.
3. Once the dumbbells reach shoulder level, rotate your palms forward and press the dumbbells overhead, fully extending your arms.
4. Slowly lower the dumbbells back down to your shoulders.
5. Rotate your palms back to the starting position and lower the dumbbells back down to your sides.

How to reduce the difficulty: To reduce the difficulty of this exercise, you can decrease the weight of the dumbbells, perform fewer reps, or perform the curl and press separately.

How to increase difficulty: To increase the difficulty of this exercise, you can increase the weight of the dumbbells, perform more reps, or perform the curl and press as one continuous movement without stopping at the shoulders.

Number of reps: Beginner: 8-10 reps Intermediate: 10-12 reps Advanced: 12-15 reps

Estimated time for exercise: 10-15 minutes