Curl And Press

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