Day 22 · Thursday 22 October Today
Bicep curl into shoulder press
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner One at a time
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Video one: bicep curl
Play video: Video two: shoulder press
- Stand tall with your feet hip distance apart
- Bicep curl: Bend your elbows to bring your hands up to shoulder height, then lower back down with control
- Shoulder press: Hold your hands at shoulder height and press up overhead until your arms are straight holding a small item for practice or your bodyweight, then lower back down to shoulder height
- Perform one curl and one press as one complete repetition
Intermediate Curl into shoulder press
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Curl into shoulder press
- Stand tall with your feet hip distance apart, holding household items like cans or water bottles in front of your thighs
- Bend your elbows to curl the weights up to shoulder height, keeping your upper arms still
- From here, keep your elbows slightly forward, ribs down, and shoulders relaxed as you press up overhead until your arms are straight
- Lower the weights back to shoulder height, then return the curl down to your sides with control
Advanced Bicep curl into shoulder press optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Increase the difficulty using light weights
- If using a resistance band, stand on the middle and hold the ends to add gentle resistance for both the curl and the press