Seated Curl To Shoulders Press On Chair

Muscles worked

Setup

1. Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
2. Maintain a neutral spine with your chest lifted and shoulders pulled back and down.
3. Let your arms hang naturally at your sides with your palms facing forward.

How to do it

1. Exhale and curl your hands toward your shoulders, squeezing your biceps as if pulling against resistance.
2. Rotate your palms to face forward at shoulder height and press your arms straight up toward the ceiling until elbows are fully extended.
3. Inhale and slowly reverse the movement, lowering your hands back to your shoulders with control.
4. Rotate your palms back to the front and extend your arms down to the starting position using a steady 2-second tempo for each phase.

Form checklist

• Keep your core tight to prevent your lower back from arching during the overhead press.
• Ensure your elbows stay tucked close to your ribcage during the curling phase.
• Avoid shrugging your shoulders toward your ears; keep the neck long and relaxed.
• Maintain a vertical torso throughout the entire movement without leaning back.

Pro tips

• Apply 'dynamic tension' by consciously contracting your muscles throughout the entire range of motion as if you are moving through thick water.
• Focus on the mind-muscle connection by visualizing the biceps shortening on the way up and the triceps firing to lock out the press.

Make it harder

• Perform the movement unilaterally (one arm at a time) to challenge your trunk's ability to resist rotation.
• Slow the tempo to 4 seconds for the lowering phase (eccentric) to increase time under tension.

Frequently asked

What muscles does the seated curl to shoulders press on chair work?

The seated curl to shoulders press on chair primarily targets the biceps and deltoids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the seated curl to shoulders press on chair?

The seated curl to shoulders press on chair requires no equipment — just your body weight.

Is the seated curl to shoulders press on chair good for beginners?

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

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