How to Do Curls to Overhead Presses

Curls to overhead presses join two exercises into one, a dumbbell biceps curl and then a shoulder press from the top of the curl. Each rep trains your arms and shoulders, so it’s a good use of time in a short workout.

1. Take a firm grip of the dumbbells and allow them to rest next to your thighs with your palms facing inwards

2. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee

3. Bring the dumbbells upwards in a curling motion by contracting your biceps. Be sure to rotate at the wrist so that your palms face upwards as soon as they pass your leg line, keeping your elbows in a fixed position at your sides

4. When the dumbbells reach the top position, which should be close to your front shoulders, rotate your wrists back forwards as you drive the weight up and above your head

5. Continue driving upwards while rotating your wrists until the dumbbells are fully extended above your head and your palms are now facing forward (be sure to keep a very slight bend in both your elbows and knees throughout the entire motion)

6. Form check to make sure your elbows are more or less in line with your ears

7. Reverse the motion by rotating your wrists and lowering the dumbbells back down to the starting position

Benefits

You get a full biceps curl and a full shoulder press in each rep, so your biceps, shoulders and triceps all work in one movement.

Your curl is weaker than your press, so you’ll use lighter dumbbells than you would for a press on its own. That suits higher reps and circuit-style workouts.

Form tips

• Keep your elbows by your sides during the curl. If they swing forward, your shoulders are doing the lifting.
• Pause for a moment at the top of the curl before you press, so the two parts stay separate.
• Turn your palms forward as you press, and finish with your arms by your ears.
• Lower the press to your shoulders, then lower the curl, both under control.

Variations

• Easier: do the two halves as separate sets, with dumbbell bicep curls and the standing dumbbell shoulder press.
• With your palms facing in: curl as a hammer curl and press with a neutral grip.
• With a band: band bicep curls and the band overhead press make a lighter version.