The dead-curl-press works the entire body. It builds strength, helps develop coordination, and is a very efficient barbell exercise.


  1. 502_A
    Stand with your feet shoulder-width apart with a barbell right up against your shins. Hinge at the waist and grab the barbell with an underhand grip.
  2. Dead-Curl-Press
    Keep your chest up and back flat as you stand up with the barbell. From the standing position, keep your elbows in tight as you perform a barbell curl bringing the bar to your shoulders.
  3. 502_C
    Press the barbell up and pause with it overhead before reversing the steps and returning to the starting position.

Trainer’s Tips

  • Avoid allowing your back to round during the movement. Keep the chest up, abs tight, and back flat during the entire exercise to avoid injury.
  • Do not swing the weight up during the curling motion. Keep your elbows pinned to your sides to emphasize the biceps.