Dumbbell Crush Grip Bicep Curl to Overhead Press

Instructions for proper form

1. Stand upright with your feet shoulder-width apart and a dumbbell in each hand, held with your palms facing inwards (crush grip). 2. Keep your elbows close to your torso. 3. Begin by curling the dumbbells towards your shoulders, flexing your elbows while maintaining the crush grip. 4. Once the weights are at shoulder level, press upwards until your arms are fully extended above your head. 5. Lower the dumbbells back down to shoulder level and then lower them back to your sides to complete one rep. 6. Maintain a straight back and avoid arching your spine throughout the movement.

Common mistakes to avoid

1. Arching your back during the press, which can lead to lower back strain. 2. Allowing elbows to flare out excessively during the curl. 3. Lifting weights that are too heavy, which can compromise form. 4. Not controlling the weight during the lowering phase of the movement.

Benefits

Specific benefits of the exercise

Strengthens the anterior deltoids, builds bicep strength, and enhances shoulder stability. Improves coordination and control through compound movement.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect noticeable strength improvements and definition in your shoulders and arms within 4-6 weeks..

Who this exercise is best for

Ideal for beginners looking to build upper body strength, individuals who want to improve shoulder stability, and those looking to enhance overall muscular coordination.

Scientific studies supporting its effectiveness

Studies confirm that multi-joint exercises like the Dumbbell Crush Grip Bicep Curl to Overhead Press are effective in enhancing overall muscle activation and developing muscular strength (ACSM’s Health & Fitness Journal).

Variations

Beginner modifications

Use lighter weights or perform the movement with one arm at a time to focus on form and control. Consider doing seated variations to reduce the demand on stabilizing muscles.

Advanced progressions

Add a twist at the top of the overhead press for increased shoulder engagement or increase the weight of the dumbbells for greater resistance.

Integrations

Complementary exercises

Incorporate tricep extensions, lateral raises, or dumbbell front raises to target additional shoulder muscles and enhance overall strength.

Super set recommendations

Pair this exercise with tricep dips or push-ups for a balanced upper body workout that targets both the biceps and triceps.

Sample workout routines

A sample routine: 1. Dumbbell Crush Grip Bicep Curl to Overhead Press (3 sets of 10-12 reps), 2. Lateral Raises (3 sets of 12-15 reps), 3. Tricep Dips (3 sets of 10-12 reps).

Exercise combinations

Combine with push-up variations for additional upper body engagement or incorporate rows for back strength balance.

Best time to do this exercise in your workout

Best performed in the upper body workout segment, following warm-up and prior to any heavier compound lifts for shoulders.