Dumbbell Seated Biceps Curl To Shoulder Press

bicepsupper armsdumbbell

Learn how to do the Dumbbell Seated Biceps Curl To Shoulder Press with proper form and technique. This dumbbell exercise primarily targets your Biceps, with secondary emphasis on Shoulders.

Dumbbell Seated Biceps Curl To Shoulder Press exercise demonstration showing proper form

How to Do the Dumbbell Seated Biceps Curl To Shoulder Press

Follow these steps to perform the Dumbbell Seated Biceps Curl To Shoulder Press with correct form:

  1. 1Sit on a bench with your back straight and feet flat on the ground.
  2. 2Hold a dumbbell in each hand with your palms facing forward and arms fully extended.
  3. 3Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
  4. 4Once your forearms are vertical, rotate your wrists so that your palms are facing forward.
  5. 5Press the dumbbells overhead until your arms are fully extended.
  6. 6Lower the dumbbells back down to the starting position by reversing the movement.
  7. 7Repeat for the desired number of repetitions.

Dumbbell Seated Biceps Curl To Shoulder Press Muscles Worked

Primary

biceps

Secondary

shoulders

Exercise Details

Equipment
dumbbell
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Dumbbell Seated Biceps Curl To Shoulder Press?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Dumbbell Seated Biceps Curl To Shoulder Press work?

The Dumbbell Seated Biceps Curl To Shoulder Press primarily targets your Biceps. Secondary muscles worked include Shoulders. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Dumbbell Seated Biceps Curl To Shoulder Press?

The Dumbbell Seated Biceps Curl To Shoulder Press requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Dumbbell Seated Biceps Curl To Shoulder Press with proper form?

Start by Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in each hand with your palms facing forward and arms fully extended. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Dumbbell Seated Biceps Curl To Shoulder Press?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

What are the best sets and reps for the Dumbbell Seated Biceps Curl To Shoulder Press?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Dumbbell Seated Biceps Curl To Shoulder Press best for?

The Dumbbell Seated Biceps Curl To Shoulder Press fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.

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