Seated Curl Press

Seated arms movement. Start with your fists down by your sides, curl your hands toward your shoulders, then press both arms overhead before reversing the movement to starting position.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 895
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #131of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 2/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: Chair

Focus zonesArms

How to do it

Start with your fists down by your sides, curl your hands toward your shoulders, then press both arms overhead before reversing the movement to starting position.
Keep your posture tall and your movements smooth, using the muscles in your arms and shoulders rather than rushing through the exercise.

About Seated Curl Press

Seated Curl Press brings fists toward the shoulders, presses upward, then reverses the sequence to the sides. The curl and overhead press are distinct stages to learn before linking them.

What to focus on

Pause near the shoulders to organize the upward press.
Reverse the hand path smoothly on the way down.

Make the movement smaller

Use the curl without the overhead press, or press only partway upward.

A mistake to watch for

Leaning backward to complete the overhead part. Keep the reach lower and the torso supported.

Practice time and pacing

The app assigns 30 seconds to Seated Curl Press. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Set a firm chair on a nonslip surface and leave room for the arm and leg movements shown. A chair without wheels keeps the setup steady.

Where you will practice it

You will find this movement in Chair Strength & Twist, at step 2 of 16. It first appears on day 4 of the Seated Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.