Shoulders · Dumbbell
Dumbbell Curl Press Extension
How to do the dumbbell curl press extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand holding a dumbbell in each hand at your sides with palms facing forward. Curl the dumbbells to your shoulders, rotate your palms out and press them overhead, then bend your elbows to lower the weights behind your head for a triceps extension and reverse the sequence back down.
- 1Feel your biceps drive the curl, your shoulders power the press, and your
- 2triceps finish the overhead extension
- 3Keep your core tight and ribs down as the dumbbells travel overhead
- 4Control each phase so no segment relies on swing
Common mistakes
- Don't lean back or use your legs to push the weights up
- Don't let your elbows flare wide during the extension
- Don't let the dumbbells drift forward or wobble out of the groove
Muscles worked
The dumbbell curl press extension mainly works the biceps, triceps, and front delts, with the forearms, upper traps, upper abs, lower abs, and side delts assisting.
- BicepsPrimary
- TricepsPrimary
- Front DeltsPrimary
- ForearmsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Side DeltsSupport
- Upper ChestMinor
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
Kovo programs the dumbbell curl press extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.