Step 2: Begin exercise by curling the dumbbells up to your shoulders. But it's not the only muscle at work for this exercise. Stand straight with your feet shoulder width apart with a bottle on either side of your hips. General And Specifics. By Editors of Men’s Health. Primary Muscles Used: Shoulders, Arms, Anterior Deltoid, Lateral Deltoid, Biceps, Triceps Exercise Families: Vertical Push, Elbow Flexion Equipment: Dumbbell(s) Trainer: Kelsey Wells Holding a dumbbell in each hand in an underhand grip (palms facing away from you) with arms extended directly in front of your body, plant both feet on the floor hip-width apart. Concentration Curls. On the other hand, using a grip that's well outside shoulder width will shift some of the focus to the short head. It’s a bicep exercise; not a … But it's not the only muscle at work for this exercise. It's intuitive — and correct — to assume that the biceps brachii is the primary mover for biceps curls. 20 reps on each side, alternating arms. We want these curls to be pure elbow flexion, not humeral extension. This is the starting position. The rotator cuff muscles anchor a bone in the upper arm to the scapula and collar bone to keep the shoulder in a vertical position, and the biceps anchor this ball and socket joint as well. Contract your pelvic floor and core while keeping your chest up. 1. And of course, you don’t want to let the elbows drift downwards on this either. It's intuitive — and correct — to assume that the biceps brachii is the primary mover for biceps curls. grasp an ez bar or a barbell, the hands are shoulder width away, use the under hand grip (palms of the hands point forward) Slow the pace down for proper form and control. this exercise is the union of Biceps-Curl and Shoulder Press with dumbbells; Starting Position. It’s like a vertical ab rollout. #bodybysimone #simonedelarue #fitnessfriday #theraband #clxband this is a combination of Biceps-Curl and Shoulder Press With Barbell, which trains the muscles named above in a small period of time; Starting Position. Kettlebell Bicep Curl to Shoulder Press. MOVEMENT: Contracting your biceps, fully bend your elbows while you exhale. Advertisement - Continue Reading Below. Bicep curl to shoulder press. Why it works: Because it takes a lot of moving parts out of the equation, the concentration curl is one of the best moves to isolate the biceps muscle. If you choose a weight that fatigues the biceps in 10 repetitions, the shoulder press … Main muscles worked: biceps deltoids, pecs. How to do Dumbbell Curl to Press: Step 1: Grab a pair of dumbbells and stand with arms hanging down at arm's length. Select the appropriate weight of the bottles. How to: Biceps Curl to Shoulder Press. So, you actually get a little ab work during the curl. 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