Shoulders
Curl to Arnold Press
A curl that flows straight into an Arnold Press. You curl the dumbbells up, then turn and press overhead, so your biceps and shoulders work in one move.
- Works
- Biceps, front shoulders, side shoulders, triceps, core
- Equipment
- A pair of dumbbells
- Load
- Light to medium
How to do it
- 1Stand tall with the dumbbells at your sides, palms facing forward.
- 2Curl the dumbbells up to your shoulders. You finish with your palms facing you, which is the start of an Arnold Press.
- 3Press up, opening your elbows out and turning your palms forward, until your arms are straight overhead.
- 4Reverse it: lower and turn your palms back to face you, then lower the curl back to your sides.
Cues
- Stay controlled: no swing on the curl, no bounce at your shoulders.
- Elbows stay by your sides on the curl.
- Turn your palms as you press, not before.
Common mistakes
- Swinging the curl. If you need your hips to get the dumbbells up, go lighter. Pick a weight you can curl cleanly.
- Rushing the handoff. Finish the curl, then press. Each part should look clean on its own.
- Leaning back to press. Squeeze your glutes and keep your ribs down so your lower back stays neutral.
Easier
Go lighter, or sit on a bench to take the lean out of it.
Harder
Take 3 seconds to lower the press and 3 more to lower the curl.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
What muscles does a curl to press work?
Your biceps on the curl, then the front and sides of your shoulders and your triceps on the press. Your core works the whole time to keep you upright.
