Shoulders
Curl to Press
A curl straight into an overhead press, done kneeling tall. Your biceps and shoulders work in one move, and kneeling keeps the reps strict.
- Works
- Biceps, front shoulders, triceps, core
- Equipment
- A pair of dumbbells and a mat for your knees
- Load
- Medium
How to do it
- 1Kneel tall on both knees, hips stacked over your knees. Hold the dumbbells at your sides, palms facing forward.
- 2Curl the dumbbells up to your shoulders, elbows by your sides.
- 3Press them straight overhead until your arms are straight, palms facing forward at the top.
- 4Lower them back to your shoulders, then lower the curl back to your sides.
Cues
- Squeeze your glutes so your hips stay over your knees.
- Elbows stay pinned on the curl.
- Finish the press with your biceps by your ears.
Common mistakes
- Sitting back toward your heels. Squeeze your glutes and keep your hips stacked over your knees for every rep.
- Leaning back to press. Keep your ribs down and your core braced. If you can't, the dumbbells are too heavy.
- Swinging the curl. Curl with your arms only. Your body stays still from start to finish.
Why kneel: Kneeling takes your legs out of it, so you can't bounce the press up with your knees. Your shoulders and core have to do the work.
Easier
Go lighter, or alternate arms: curl and press one side, then the other.
Harder
Pause for 1 second at the top of the curl before you press, and take 3 seconds to lower the press.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Is it better to do a shoulder press kneeling or standing?
Both work. Kneeling makes it harder to cheat with a lean or a bounce, so the reps stay strict. Standing usually lets you handle a little more weight.
