10 Best Alternatives to Dumbbell Seated Biceps Curl To Shoulder Press

The Dumbbell Seated Biceps Curl To Shoulder Press is done seated with dumbbells. Ranked closest by our scoring: the Alternate Incline Dumbbell Curl, Flexor Incline Dumbbell Curls and the Dumbbell Alternate Preacher Curl.

Dumbbell Seated Biceps Curl To Shoulder PressWatch the Dumbbell Seated Biceps Curl To Shoulder Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Seated Biceps Curl To Shoulder Press

The steps for the Dumbbell Seated Biceps Curl To Shoulder Press itself, so you can judge how close each substitute below really is.

Biceps, with shoulders · Dumbbell · Intermediate · Compound

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a dumbbell in each hand with your palms facing forward and arms fully extended.
  3. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
  4. Once your forearms are vertical, rotate your wrists so that your palms are facing forward.
  5. Press the dumbbells overhead until your arms are fully extended.
  6. Lower the dumbbells back down to the starting position by reversing the movement.
  7. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Seated Biceps Curl To Shoulder Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated Biceps Curl To Shoulder Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Alternate Incline Dumbbell Curl

    1. Alternate Incline Dumbbell Curl

    94% match

    Biceps · Intermediate · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
    2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
    3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
    4. Repeat the movement with the left hand. This equals one repetition.
    5. Continue alternating in this manner for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Primary muscle: biceps, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Equipment: free weights, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Body position: seated, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
  3. Dumbbell Alternate Preacher CurlPlay demonstration

    3. Dumbbell Alternate Preacher Curl

    94% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Sit on a preacher bench with a dumbbell in each hand, palms facing up.
    2. Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
    3. Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
    4. Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
    6. Repeat the movement with your left arm.
    7. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Primary muscle: biceps, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Equipment: free weights, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Body position: seated, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
  4. Dumbbell Alternating Seated Bicep Curl On Exercise BallPlay demonstration

    4. Dumbbell Alternating Seated Bicep Curl On Exercise Ball

    93% match

    Biceps · Intermediate · Isolation

    Pick this when you want to work the biceps with more balance to manage.

    • Dumbbell
    How to perform it
    1. Sit on an exercise ball with your feet flat on the ground and your back straight.
    2. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
    3. Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder.
    4. Inhale and slowly lower the dumbbell back to the starting position.
    5. Repeat the curl with the other arm.
    6. Continue alternating curls for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Primary muscle: biceps, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Equipment: free weights, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Body position: seated, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Balance: harder to stay steady on than the Dumbbell Seated Biceps Curl To Shoulder Press
  6. Dumbbell Alternate Hammer Preacher CurlPlay demonstration

    6. Dumbbell Alternate Hammer Preacher Curl

    90% match

    Biceps · Intermediate · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    1. Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
    2. Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
    3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the dumbbells back to the starting position.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Primary muscle: biceps, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Equipment: free weights, the same as the Dumbbell Seated Biceps Curl To Shoulder Press
    • Body position: seated, the same as the Dumbbell Seated Biceps Curl To Shoulder Press

Why You Might Need a Dumbbell Seated Biceps Curl To Shoulder Press Alternative

You may substitute the curl-to-press due to shoulder pain, limited equipment, or to isolate a weak link. The exercise combines concentric elbow flexion with immediate shoulder elevation; that transition raises rotator cuff and scapular demand and can provoke impingement if scapular control is poor. Splitting the movement into a focused curl and a controlled press reduces shear on the glenohumeral joint and lets you load the biceps or deltoids independently. For rehabilitation pick low-load, slow-eccentric curls; for strength choose heavier barbell or unilateral cable options. Technique cue: maintain scapular retraction and avoid forward head/shoulder tilt during presses to protect the cuff while preserving biceps tension.

Dumbbell Seated Biceps Curl To Shoulder Press FAQ

What muscles does Dumbbell Seated Biceps Curl To Shoulder Press work?

The move primarily targets the biceps brachii and anterior deltoid while also recruiting the brachialis, trapezius, and rotator cuff for stabilization. It combines elbow flexion torque with concentric shoulder elevation, so it stresses both elbow flexors and shoulder stabilizers; keep wrists neutral and elbows close to the torso to maximize biceps loading.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.