DB Curl to Press.

Simple

Compound

Functional

Safe

A newish member recently asked, “Paulie, how come you don’t program Bicep Curls very often? I’d like to work on my 'beach muscles' a bit more. Ya’know, get a little pump.” 

Haha, there’s nothing wrong with “getting a little pump” or training your “beach muscles.” But, I always think in terms of what will deliver the biggest benefit and be most functional. 

A Bicep Curl is an isolation exercise that moves a single joint through one range of motion. It’s not a movement pattern that I personally utilize much in my day-to-day, except at breweries.

The DB Curl to Press involves three primary joints - wrist, elbow, and shoulder. We move two of those through an extensive ROM. Alternating them stimulates lateral core stability. 

It’s also a movement pattern that we utilize frequently in real life - picking up a load from in front of us and raising it above our heads. 

Some coaching points:

Stand with feet at shoulder width, slight bend in knees (helps engage your core)

Brace your core

Curl one DB up to the shoulder and in one motion directly above your head

Maintain a strictly vertical midline and don’t lean back

Extend your elbow at the top ROM, bringing your bicep close to your ear

Return to start position in control and switch sides

So much more than a simple Bicep Curl, and you’ll still get your pump! 

One way we help you stay stronger than your excuses is by providing efficient, effective, and sustainable training methods that help you develop truly functional strength safely.