Dumbbell Bicep Curl To Lateral Raise – Single Arm

Overview

The Dumbbell Bicep Curl to Lateral Raise is a compound exercise that combines two movements into one, targeting both the biceps and the lateral deltoids. It is an effective way to work multiple muscle groups in the upper body and can be a time-efficient addition to your workout routine.

Description

Let's get started by grabbing a dumbbell and having it hanging by your side with your palm facing inwards towards your body.

This is the starting position.

From here curl the dumbbell up, by bending at the elbow until the hand is at shoulder height. As you do this rotate your palm so it faces you.

When the hand is at shoulder height extend your arm out to the side until it is almost locked out, or as far as you can.

Once done, return the dumbbell back safely to the shoulder and then return the dumbbell back down safely to your side. This is one repetition, now repeat this for the desired amount. Once you’ve done one arm, if required in the program and you are able to do so, repeat the exercise and the repetition with the other arm.

If you find yourself falling sideways it may be better to hold a dumbbell in each hand to counteract the weight.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Benefits

• Time Efficiency: Combining the bicep curl and lateral raise into one movement saves time during your workout while still targeting multiple muscle groups.
• Upper Body Strength: This compound exercise works the biceps, lateral deltoids, and triceps simultaneously, promoting overall upper body strength and muscle development.
• Functional Movement: The Dumbbell Bicep Curl to Lateral Raise mimics lifting motions used in daily activities, making it beneficial for functional upper body strength.

Area focus

• Shoulders
• Arms
• Upper Body

Primary muscles

• Biceps
• Deltoids

Secondary muscles

Exercise type