Barbell Curl Press Extension
An overhand barbell taken through a reverse curl, an overhead press and a triceps extension behind the head, then back the same way.
How to do it
Setup
Standing tall, the bar at the thighs in an overhand grip, hands shoulder-width.
Steps
- Curl the bar to the shoulders, knuckles leading.
- Press the bar straight up over the head.
- Keep the elbows pointing up and lower the bar behind the head, then extend.
- Return the bar to the shoulders and uncurl it to the thighs.
Common mistakes
Loading it for the press: the reverse curl is the weak link; choose the weight it can handle. Elbows flaring as the bar goes behind the head: keep them close to the ears. Leaning back to press: squeeze the glutes and keep the ribs down.
Breathing
Exhale on each lift, inhale on each return.
