How to Perform Curl and Delts

Background: The Curl and Delts exercise is one that I actually learned in high school while weight training for football. I particularly like this exercise because it incorporates both your elbow flexor muscles, or biceps; in addition to, the muscles in the front of your shoulder, neck and core. In a sense, you are working more than one muscle group in a single exercise. If you can keep in mind that you must maintain your posture and keep your core tight, you too, may make this one of your best all-around exercises for your workout toolbox.

Muscles Worked: Biceps, shoulders, trapezius, core muscles.

Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells with your arms fully extended in front of you. Your palms should be facing up.

Action: Bend your elbows to curl the dumbbells to your shoulders. Keep your palms facing up throughout the curl motion.

With your palms facing you, push the dumbbells up in front of you until your elbows are even with your shoulders.

Return the dumbbells back to the top of the curl position, so that the dumbbells at your chest with your palms facing you.

Return the dumbbells to the starting position.


1. Keep your abdominal muscle tight throughout the exercise for stability.

2. Keep your head straight when your raise the dumbells from the end curl position to the shoulder press position.