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This Guy Worked Out Every Day for 200 Days. Main muscles worked: biceps deltoids, pecs. By Editors of Men’s Health. 1. More weight is typically needed to fatigue the shoulder press muscles than the arm curl muscles. 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. Stand straight with your feet shoulder width apart with a bottle on either side of your hips. 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. Kettlebell Bicep Curl to Shoulder Press. Bicep curl to shoulder press. On the other hand, using a grip that's well outside shoulder width will shift some of the focus to the short head. Contract your pelvic floor and core while keeping your chest up. The biceps work alone during the curl exercise, but several muscles work together during the shoulder press exercise. It's intuitive — and correct — to assume that the biceps brachii is the primary mover for biceps curls. Concentration Curls. Select the appropriate weight of the bottles. But it's not the only muscle at work for this exercise. It’s like a vertical ab rollout. Step 2: Begin exercise by curling the dumbbells up to your shoulders. Slow the pace down for proper form and control. How to: Biceps Curl to Shoulder Press. grasp an ez bar or a barbell, the hands are shoulder width away, use the under hand grip (palms of the hands point forward) 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. #bodybysimone #simonedelarue #fitnessfriday #theraband #clxband So, you actually get a little ab work during the curl. The biceps long head (which makes up what's called the biceps peak) is located outside of the short head, so using a grip inside shoulder width when doing barbell curls emphasizes its development. It's intuitive — and correct — to assume that the biceps brachii is the primary mover for biceps curls. How to do Dumbbell Curl to Press: Step 1: Grab a pair of dumbbells and stand with arms hanging down at arm's length. 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. We want these curls to be pure elbow flexion, not humeral extension. And of course, you don’t want to let the elbows drift downwards on this either. 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