The bicep curl to shoulder press is a complex exercise that combines two major routines that build and strengthen the biceps and shoulders or deltoids. Usually, it is performed one rep of each movement but does not limit one to this.
This exercise is a time-efficient way to hit two crucial upper-body muscles in any workout.
HOW TO DO BICEP CURL TO SHOULDER PRESS PROPERLY
- With a dumbbell in each of your hands, begin a starting position while standing.
- Your arms should be hanging at your sides with your palms facing forward.
- Look directly ahead, keeping your chest up with your feet shoulder-width apart. This will be your starting position.
- Initiate the movement by flexing your elbows to curl the weight.
- Avoid using momentum or flexing through your shoulders. Instead, use a controlled motion.
- Execute the pressing movement by extending your arm, flexing and abducting your shoulders to rotate your arm as you press above your head.
- Pause at the top of the motion before reversing the movement to return to the starting position.
- Complete for the desired number of reps before switching to the other side.
BICEP CURL TO SHOULDER PRESS TIPS TO CONSIDER
Before performing this exercise, ensure that you do some warm ups. Warming up will help to prepare your body for exercise by increasing the flow of blood to your muscles. This will in turn lubricate your joints (which are going to be used largely in this routine) and loosen your muscles.
In order to warm up your shoulders, consider some dynamic shoulder stretches and practice pressing with light to moderate weights first.
If you have a shoulder, neck or back injury, consider talking to your doctor first before engaging in this exercise.
Similarly, if you feel any pain in the middle of this injury, stop immediately.
WHAT MUSCLES DOES BICEP CURL TO SHOULDER PRESS WORK?
Since this exercise is a combination of bicep curls and shoulder press exercises, the muscles worked will also be a combination of the muscles worked by each of them.
BICEPS BRACHII MUSCLE
Your bicep brachii muscle is attached to your shoulder blade in two places. It follows down along your upper arm borne and is inserted by a tendon on your lower arm bone. When this muscle contracts, your forearm is pulled up, with your arm bending at the elbow.
BRACHIALIS AND BRACHIORADIALIS
Your brachialis muscle sits under the biceps brachii. It is a long muscle that flexes your elbows. It connects your upper arm bone to the long forearm bone. Your brachioradialis muscles assist the brachialis in flexing your elbow and connecting your humerus bone to the short lower arm bone called the radius.
The deltoid muscles at the top of your shoulders are the prime movers in the shoulder press. All the three parts of this muscle- anterior, front and lateral work in unison to help in lifting the weight.
These are the large muscles that are found at the back of your upper arm. These very strong muscles straighten your elbow joint during the shoulder press.
These are the muscles found in your upper back. They help to stabilise your shoulder during the shoulder press move.
BENEFITS OF BICEP CURL TO SHOULDER PRESS
Why do in two separate exercises what you can do in one?
This routine is an effective exercise for building your biceps and developing your deltoids simultaneously because it combines the two movements- shoulder press and bicep curls.
In this regard, this exercise will be great for you if you if you prefer short and intense work outs over long and drawn- out training sessions.
CAN BE DONE ANYWHERE
The bicep curl to shoulder press is also a great exercise since it can literally be done anywhere. The only requirements for this exercise are a pair of weights and a small space for work out. This also makes it a great home workout.
BURNS MORE CALORIES
The bicep curl to shoulder press burns more calories than regular curls. This is because extra muscles are involved in it, which increases the intensity of your workout because your body has to supply energy so that they can contract.
As a result of the extra energy used, you will spend less time in your cardio because you will naturally have fewer calories to burn.
However, this routine does not fully guarantee you more calorie burn. Do not rely on it fully. Instead, mix it in your calorie-burning routines.
BICEP CURL TO SHOULDER PRESS ALTERNATIVES
Below are alternatives to bicep curl to shoulder press that you can do to build muscle and tone up.
HAMMER CURL TO PRESS
This alternative will enable you to strengthen your shoulders and biceps muscles simultaneously while burning a ton of calories.
BARBELL CURL AND PRESS
This alternative is very similar to the bicep curl to shoulder press. However, the difference is in the weight used. While the bicep curl to shoulder press uses dumbbells, this one makes use of barbels.
SQUAT CURL PRESS
This alternative, similar to the bicep curl to shoulder press will also see you working numerous muscles at once. In fact, this one has added your legs to the list. Apart from the biceps and shoulders, you will also work your legs with this routine.
BICEP CURL TO SHOULDER PRESS MISTAKES TO AVOID
This is among the most common mistakes while doing this routine. Be sure to keep your body straight instead of leaning backwards to build momentum for the curls.
LEANING SIDE TO SIDE
As you press the weight overhead, keep your body straight. This will require core strength. Avoid leaning to the opposite pressing side.
Bicep curl to shoulder press will increase the muscle mass of your biceps and sculpt your shoulders while getting your heart pumping at the same time. It is a time-efficient way of working your upper body.