Dumbbell Curl to Press with Triceps Extension — how to, muscles worked, alternatives

How to do the Dumbbell Curl to Press with Triceps Extension

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 Beginner
Easier Plate Curl to Press with Triceps Extension Intermediate
This exercise Dumbbell Curl to Press with Triceps Extension Intermediate

Too hard for now? Start with the Plate Curl to Press with Triceps Extension.

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.