Curl And Press
(4.67)
through 12 votes
through 12 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Biceps![]() ![]() |
---|---|
auxiliary muscles: | Triceps![]() ![]() ![]() ![]() ![]() |
required: | Dumbbells (2) |
fitness level: | Normal |
exercise type: | Strength |
Variations available (23) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/bizepscurl_schulterdruecken_kurzhanteln_curl_to_press1hd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/bizepscurl_schulterdruecken_kurzhanteln_curl_to_press2hd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/bizepscurl_schulterdruecken_kurzhanteln_curl_to_press3hd.png)
General And Specifics
- this exercise is the union of Biceps-Curl and Shoulder Press with dumbbells
Starting Position
- grasp a dumbbell with each hand, hold them next to your hip with almost fully stretched arms
- the palms of the hands point to the body
- the back is straight, hold the arms close to the body
- the legs are slightly bent and shoulder width open
Correct Execution
- bend the arms and bring the weights up without momentum, rotate the forearms, stop in shoulder-height
- the palms of the hands point to the shoulders now
- the upper arms stay close to the torso
- turn the forearms back again, the backs of the hands point to the body then
- at the same time, stretch the arms almost fully and push the weights above your head
- do not let the dumbbells clash into each other to keep the tension
- avoid arching your back and swinging with your body
- bring the arms back down the other way round
- repeat execution several times for an effective strength workout