A compound full-body movement combining a dumbbell deadlift, a biceps curl, and an overhead press, emphasizing strength and coordination across multiple muscle groups.
Keep back flat during the deadlift, control the curl, and press overhead with elbows fully extended.
Biceps, Front Shoulder, & Quads
Short, handheld bars with fixed or adjustable weights on either end for a wide range of movements.
Intermediate: Requires moderate skill, good form, and technique.
Bilateral: Each rep engages both sides of the body simultaneously.
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