Seated Out Bicep Curl Into Shoulder Press
This full-body exercise mainly works your biceps (short head) and shoulders, with help from your biceps (long head), brachialis and forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Seated Out Bicep Curl Into Shoulder Press
Sit upright on a sturdy, armless chair, ensuring your feet are flat on the ground, shoulder-width apart. Grasp a dumbbell in each hand with your arms by your sides. Your elbows should be pinned to your sides, and your palms should be oriented outwards at a diagonal. Start with the Seated Diagonal Bicep Curl: With your elbows anchored to your sides, curl the dumbbells upwards towards your shoulders. Ensure the movement is controlled and your palms remain facing outwards in that diagonal position. Transition to the Shoulder Press: After completing the curl, release your elbows from your sides and rotate your wrists, so your palms are now facing forward. Then, press the dumbbells overhead, extending your arms fully. After the press, lower the dumbbells back to just above shoulder height. Rotate your wrists back to the initial diagonal position. Now, reverse the curl movement to bring the dumbbells back down to the starting position alongside your body.
Common mistakes
Avoid using momentum or jerking motions throughout. During the curl, make sure your elbows remain anchored to your sides, ensuring effective bicep isolation. When transitioning to the shoulder press, ensure that your back remains straight; do not arch your back or lean backward.
Breathing
Inhale as you perform the bicep curl. Exhale during the shoulder press overhead. Inhale again as you lower the dumbbells to shoulder height, and exhale as you return them to the starting position. The 'Seated Diagonal Bicep Curl Into Shoulder Press' is an excellent combination exercise targeting the biceps and the deltoids. By performing these movements in a seated position, you can focus more on the muscle groups being worked and minimize the use of secondary muscles for stability. Ensure smooth transitions and controlled movements for maximum benefit.
Muscles worked
Primary Muscles
Biceps (Short Head), Shoulders
Secondary Muscles
Biceps (Long Head), Brachialis, Forearm, Serratus Anterior
Tertiary Muscles
Traps, Chest, Latissimus Dorsi
