Curl and Press (video above) is one of the best exercise to strengthen and define your shoulder and bicep muscle.
To understand in detail how to perform this exercise correctly , check out instructional video below–
Curl and Press is an excellent exercise to strengthen and define shoulder and bicep muscle, it’s a two in one movement that can help you to work out both these muscles (shoulder and bicep) simultaneously.
It’s a complete value for time as instead of doing two exercises for bicep and shoulders separately, it combines both exercises together in one movement.
Curl and Press is also a multi joint exercise wherein you are working out multiple muscles together like your biceps, shoulder, triceps, core muscles etc. The fact that it’s a multi joint exercise can also help you lose weight and body fat as multi joint exercises help burn more calories.
All that you need to perform this exercise is just a pair of dumbbells.
How to perform this exercise correctly -
* You start this exercise by holding two dumbbells with a neutral grip.
* Keep your chest out,shoulders pulled back & core tight
* Now curl the dumbbells till it reaches your shoulder level.
* From here turn the dumbbell and push it straight above your head by extending your elbows fully.
Important points to keep in mind while performing this exercise -
1. Make sure that you get your breathing pattern right which is breathe out when you are contracting your muscle and breathe in when you are expanding the muscle. In this exercise you need to breathe out when you are contracting your bicep muscle and shoulder muscle, so when you are pulling the weight up ( while performing bicep curl) you need to breathe out and again breathe out when you are pushing the weight above your head (while doing a shoulder press).
2. Ensure that you have total control of the weight while performing this exercise, do not swing your body back and forth or else chances of lower back injury are extremely high.
3. Perform a thorough warm up before you start this exercise thereby reducing your chances of shoulder injury.
Overall Curl and Press is an excellent exercise to strengthen and define your shoulder and biceps plus a very effective to exercise to enhance fitness levels.
Raghav Pande is New Delhi (India) based Fitness Consultant
He is a Certified Fitness Trainer,Sports Nutritionist and the Winner of “You Tube Next Trainer”