Build Arm and Shoulder Strength with Seated Out Bicep Curl Into Shoulder Press

Seated Out Bicep Curl Into Shoulder Press

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Biceps (Short Head), Shoulders

Secondary Muscles

Biceps (Long Head), Brachialis, Forearm, Serratus Anterior

Tertiary Muscles

Traps, Chest, Latissimus Dorsi