Few muscle groups are more attractive than bigger biceps, well-toned arms and developed shoulders. I love the curls and delts exercise because you are knocking out two exercises in one. When I’m done with this exercise my biceps feel full and my shoulders look like they were just injected with silicone or something. Even better, because you have to tighten your core to keep your balance, you abs are getting into the mix as well. This exercise can be done with dumbbells, a barbell, a body bar or resistance bands.

I learned this exercise back in high school, and it has been one of my “go to” workouts everbarbell┬ásince, especially when I am crunched for time. On the rare occasion I have a lot of time to workout, I will do a few sets of curl and delts before I isolate my biceps with biceps curls and my shoulders with a shoulder press. You can definitely incorporate this workout into a 500 rep workout, or perform 3 sets of 10 with a heavier weight. The key to getting the most out of this exercise is to go through the full range of motion. It’s tempting not to bring the curl bar down at the end of the rep, or not push the weight up at the top of the shoulder curl. But you gotta do it to maximize the benefit of this effective exercise.

Keep your abs tight, perform the entire motion, breathe regularly throughout the exercise and notice improvement in your upper body physique in no time. Gradually increase your weight and soon you will be a curl and delt pro.

Video: Curls and Delts