Essential Exercises

Biceps Curl & Shoulder Press Exercise

Note: Multi-part exercise II

The biceps curl/shoulder press exercise works several upper-body muscle groups at the same time. It strengthens the arms, shoulders and triceps. Please note however; do not do this exercise if you have any problems and/or injuries with your shoulders. If you experience pain in your shoulder(s) doing this exercise, stop.

• Hold a pair of dumbbells straight down at your sides, your palms turned toward each other.
• Curl the weights up, rotating your wrists inward. When you have curled the weights up as high as you can, pause, then press them overhead, rotating your palms forward as you do so.
• Reverse the motion to return to the starting position.

That is one repetition.

See also: Bigger Arms in Half the Time and/or Biceps Curl.