Exercises

Dumbbell Deadlifts to Curls to Presses

What It Is

Chains three moves into one, working you from legs to arms. The single flow builds strength and gets your heart going.

How to Do It

Hold a dumbbell in each hand at your thighs. Deadlift by pushing your hips back to lower them to mid-shin, then stand up. Curl them to your shoulders, then press them overhead. Reverse the steps back to your thighs. One rep is the whole sequence.

Tips

Stand fully tall before you curl. Pick a weight you can press overhead, since that's the hardest part.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Front Shoulders

Equipment

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