Exercise guide · Intermediate · Compound

Dumbbell Seated Biceps Curl to Shoulder Press: How to Do It & Muscles Worked

The dumbbell seated biceps curl to shoulder press is a compound exercise that targets the biceps and shoulders. It combines a biceps curl with a shoulder press, making it effective for building upper arm and shoulder strength.

Primary muscles
Biceps
Secondary muscles
Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell seated biceps curl to shoulder press
Front view: muscles worked by the dumbbell seated biceps curl to shoulder press. Primary: biceps. Secondary: shoulders.
Back view: muscles worked by the dumbbell seated biceps curl to shoulder press. Primary: biceps. Secondary: shoulders.
Primary Secondary

How to do the dumbbell seated biceps curl to shoulder press

  1. Step 1: Sit on a bench with your back straight and feet flat on the ground.
  2. Step 2: Hold a dumbbell in each hand with your palms facing forward and arms fully extended.
  3. Step 3: Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
  4. Step 4: Once your forearms are vertical, rotate your wrists so that your palms are facing forward.
  5. Step 5: Press the dumbbells overhead until your arms are fully extended.
  6. Step 6: Lower the dumbbells back down to the starting position by reversing the movement.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell seated biceps curl to shoulder press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Seated Biceps Curl to Shoulder Press alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.