Build Arm and Shoulder Strength with Wide Curl Into Shoulder Press

Wide Curl Into Shoulder Press

Rep Range

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

Hints

Initiate your exercise stance with feet hip-width apart, grounding yourself for stability throughout the movement. Holding the dumbbells with palms facing diagonally outward sets the stage for a wide curl. As you engage in the curling motion, the pinned elbows play a vital role in isolating the biceps. As the dumbbells ascend to the peak of your curl, smoothly rotate your wrists, transitioning the palms to face forward. This transition sets you up for the overhead shoulder press. During the press, keep the core engaged and back straight to ensure effective muscle engagement and prevent strain. Following the overhead press, guide the dumbbells back down, rotating your wrists back to the diagonal outward position and then reverse the curl, preparing for the next repetition.

Common Mistakes

Using momentum or swinging the dumbbells can compromise the exercise's effectiveness and may lead to injuries. Keeping your back arched or leaning back during the overhead press can place unnecessary strain on the spine, so always maintain a neutral spine and strong core. Ensure that you're genuinely rotating the wrists during transitions, as this impacts the targeted muscle groups and the exercise's overall efficiency.

Breathing

Take a deep inhale at the start of the wide curl, exhaling at its peak when transitioning to the shoulder press. Draw another breath in as you lower the dumbbells after the press, and exhale as you finish the descending curl, preparing yourself for the subsequent repetition. This rhythmic breathing pattern not only provides essential oxygen to your muscles but also enhances core stability during the exercise.

Muscle Focus

Primary Muscles

Biceps (Short Head), Shoulders

Secondary Muscles

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

Tertiary Muscles

Traps, Chest, Latissimus Dorsi