# Resistance Band Curl to Press

A standing band combination that curls the handles to your shoulders and then presses them overhead. It trains the biceps and front delts in one continuous rep.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/biceps-curl-to-shoulder-press-resistance-band/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-curl-to-press/

## Muscles worked

- Biceps: 8/10
- Front delts: 8/10
- Triceps: 6/10
- Side delts: 5/10
- Forearms: 5/10
- Traps: 3/10

## How to do the Resistance Band Curl to Press

1. Stand on the band, a handle in each hand, palms facing forward.
2. Curl both handles to your shoulders, elbows close to your sides.
3. Turn your palms forward and press the handles straight overhead.
4. Lower to your shoulders, then back down to your sides.

### Full technique — 7 steps

1. Stand on the middle of the band with feet about hip width and handles at your sides.
2. Hold a handle in each hand with arms straight and palms facing forward.
3. Keep your elbows close to your sides and curl both handles up to your shoulders.
4. At the top of the curl, turn your wrists so your palms face forward with the handles just outside your shoulders.
5. Tighten your stomach and keep your ribs in line with your pelvis without leaning back into a big arch.
6. Press the handles upward until your arms are extended overhead.
7. Lower the handles back to shoulder level, turn your palms to face you, and lower them to your sides under control.

## Common mistakes

- Leaning back to start reps
- Letting elbows drift forward
- Turning it into a push press
- Stopping short of full overhead extension
- Letting the band go slack

## Form cues

- Keep ribs down
- Curl, then press
- Press straight overhead
- Keep wrists straight
- Start with band tension

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 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/), [Plate Curl to Press with Triceps Extension](https://seto.fit/exercises/plate-curl-to-press-with-triceps-extension/)

## Where to start and where to go next

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

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

## Quick answers

### What muscles does the Resistance Band Curl to Press work?

Primary: Biceps 8/10, Front delts 8/10. Also works: Triceps 6/10, Side delts 5/10, Forearms 5/10, Traps 3/10.

### Which joints does the Resistance Band Curl to Press load?

Shoulder: low, Elbow: low, Wrist: low.

### When should I do the Resistance Band Curl to Press in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Resistance Band Curl to Press?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Curl to Press?

Weight plates: Plate Curl to Press, Plate Curl to Press with Triceps Extension.

### What is a harder version of the Resistance Band Curl to Press?

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

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

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