Shoulders Focus

Dumbbell Curl to Press

Back to Archive
Coach Notes

Coach Take

Full-body flow move blending curls, pressing, and coordination.

Make It Easier

Seated Curl to Press

Level It Up

Alternating Curl to Press

Build Size

3-5 x 8-12, rest 60-120s

Build Control

3 x 8 clean reps

Attribute Breakdown

Muscle

Shoulders / Arms

DELTOID-HEAVY MOVEMENT FOR UPPER-BODY SUPPORT / DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT

Equipment

Dumbbells

DUMBBELL CONTROL FOR BALANCED SIDES AND RANGE

Movement

Push

PUSH ACTION: YOU DRIVE THE LOAD AWAY FROM YOUR BODY

Pattern

Vertical

VERTICAL FORCE PATH WITH OVERHEAD OR PULLDOWN BIAS

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Arnold PressBarbell Clean and pressBarbell Front RaiseBarbell Incline Shoulder RaiseBarbell Rear Delt RowBarbell Seated Behind Head Military PressBarbell Wide-grip Upright RowCable Alternate Shoulder Press

Play Liftdle

Back to Daily Challenge