Dumbbell Curl Press Extension
Three lifts chained in one rep with dumbbells: curl them to the shoulders, press them overhead, lower them behind the head for a triceps extension, then undo each step.
How to do it
Setup
Standing tall, feet hip-width, dumbbells hanging at the sides with the palms forward.
Steps
- Curl the bells up to shoulder height.
- Press them overhead until the arms are straight.
- Bend only the elbows to lower the bells behind the head, then straighten them.
- Lower the bells to the shoulders and uncurl them to the sides.
Common mistakes
Elbows flaring wide as the bells go behind the head: keep them pointing up, close to the head. Arching the lower back to press: brace, ribs down. Hurrying the chain: finish each lift before starting the next.
Breathing
Exhale on each lift, inhale on each return.
