# Dumbbell Curl to Press with Triceps Extension

A standing dumbbell complex that links a curl, an overhead press and an overhead triceps extension into one rep. It trains the triceps and front delts, with the biceps working on the curl.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-curl-press-extend/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-curl-to-press-with-triceps-extension/

## Muscles worked

- Triceps: 8/10
- Front delts: 8/10
- Biceps: 6/10
- Side delts: 5/10
- Forearms: 4/10
- Traps: 4/10

## How to do the Dumbbell Curl to Press with Triceps Extension

1. Stand tall, a dumbbell in each hand at your sides.
2. Curl the dumbbells to your shoulders, elbows close to your torso.
3. Press the dumbbells upward until your arms are straight above your shoulders.
4. Lower them behind your head, then straighten your arms again.
5. Return to your shoulders, then lower to your sides.

### Full technique — 7 steps

1. Stand tall with feet about hip width apart and a dumbbell in each hand at your sides.
2. Tighten your stomach and keep your ribs in line with your pelvis without leaning back into a big arch.
3. Curl both dumbbells up to your shoulders, keeping your elbows close to your torso.
4. Press the dumbbells upward until your arms are extended overhead.
5. Keep your upper arms beside your head and bend your elbows to lower the dumbbells behind it.
6. Straighten your elbows to raise the dumbbells back overhead.
7. Lower the dumbbells to your shoulders, then down to your sides under control.

## Common mistakes

- Swinging the torso to start reps
- Overarching the lower back
- Elbows flaring out wide
- Stopping short of full extension
- Cutting the extension short behind the head

## Form cues

- Keep ribs down
- Press straight overhead
- Elbows point up behind head
- Straighten arms fully
- No torso swing

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Weight plates**: [Plate Curl to Press](https://seto.fit/exercises/plate-curl-to-press/)
- **Resistance bands**: [Resistance Band Curl to Press](https://seto.fit/exercises/resistance-band-curl-to-press/)
- **Barbell**: [Seated Barbell Overhead Press](https://seto.fit/exercises/seated-barbell-overhead-press/)
- **No equipment**: [Bench Dip](https://seto.fit/exercises/bench-dip/), [Bench Dip with Knee Raise](https://seto.fit/exercises/bench-dip-with-knee-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Curl to Press](https://seto.fit/exercises/dumbbell-curl-to-press/) — Beginner
- Easier: [Plate Curl to Press with Triceps Extension](https://seto.fit/exercises/plate-curl-to-press-with-triceps-extension/) — Intermediate
- **This exercise: Dumbbell Curl to Press with Triceps Extension — Intermediate**

## Quick answers

### What muscles does the Dumbbell Curl to Press with Triceps Extension work?

Primary: Triceps 8/10, Front delts 8/10. Also works: Biceps 6/10, Side delts 5/10, Forearms 4/10, Traps 4/10.

### When should I do the Dumbbell Curl to Press with Triceps Extension in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Dumbbell Curl to Press with Triceps Extension?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Curl to Press with Triceps Extension?

Weight plates: Plate Curl to Press. Resistance bands: Resistance Band Curl to Press. Barbell: Seated Barbell Overhead Press. No equipment: Bench Dip, Bench Dip with Knee Raise.

### What is an easier version of the Dumbbell Curl to Press with Triceps Extension?

Plate Curl to Press with Triceps Extension (Intermediate), Dumbbell Curl to Press (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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