Stand with a dumbbell in each hand at your sides. Keep your feet shoulder-width apart and engage your core.
- With palms facing forward, curl the dumbbells up towards your shoulders.
- Once at shoulder level, rotate your palms to face forward and press the dumbbells overhead.
- Lower the dumbbells back to shoulder level, rotate palms back to face you, and then lower them to your sides.
How to perform the Dumbbell Standing Biceps Curl to Shoulder Press
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Standing Biceps Curl to Shoulder Press using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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