Barbell Curl Press Extension

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a barbell with a shoulder-width underhand (supinated) grip.
2. Engage your core, pull your shoulder blades back, and let the bar rest against your thighs.
3. Maintain a slight bend in the knees to provide a stable base of support.

How to do it

1. Curl the bar toward your chest by flexing the elbows, exhaling as you reach the top of the curl.
2. Transition the bar into a pressing position and drive it vertically overhead until your arms are fully extended, exhaling on the way up.
3. Keep your upper arms stationary and lower the bar behind your head by bending your elbows, then extend back to the top (inhale down, exhale up).
4. Lower the bar back to your chest, then reverse the curl to return to the starting position with a controlled 2-second tempo.

Form checklist

• Keep elbows pinned to your sides during the curl and close to your ears during the extension.
• Avoid arching your lower back as the weight moves overhead; keep your ribs tucked and glutes squeezed.
• Ensure each phase (curl, press, extension) is distinct and controlled rather than one blurry motion.
• Keep your neck neutral and gaze forward throughout the entire repetition.

Pro tips

• Focus on the mind-muscle connection by consciously squeezing the biceps at the top of the curl and the triceps at the peak of the extension.
• If using a straight barbell causes wrist strain during the extension, try using an EZ-bar for a more natural grip angle.

Make it harder

• Add a 2-second pause at the peak contraction of each movement phase to eliminate momentum.
• Perform the exercise from a tall kneeling position to remove leg assistance and significantly increase core stability demands.

Frequently asked

What muscles does the barbell curl press extension work?

The barbell curl press extension primarily targets the biceps and deltoids, and also works the forearms as secondary muscles.

What equipment do you need for the barbell curl press extension?

The barbell curl press extension uses barbell.

Is the barbell curl press extension good for beginners?

The barbell curl press extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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