Curl to Press (Split Stance, Alternating) Exercise


The Curl to Press (Split Stance, Alternating) Exercise is a challenging movement that will develop and improve your core stability, coordination and balance, while working your biceps and shoulders.

The Curl to Press (Split Stance, Alternating) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


This exercise requires a pair of dumbbells and an exercise bench.

This is dedicated strength exercise, so choose a weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form.  The last couple of reps should be very difficult, but make sure that you can perform them properly.

If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly.

See How Much Weight Should I Lift? for more information.


  • Start by standing in perfect posture, holding a dumbbell in each hand, with one foot on a step or bench in front of you, your toes on both feet pointing forwards.
  • Activate your back glutes and push your hips forwards to move your weight towards your front foot.
  • Curl both dumbbells to your shoulders, this is the starting position.
  • In one fluid movement, press your right hand over your head as you lower your left hand.
  • Simultaneously lower your right hand as you curl and press your left hand, so that your hands pass in front of your torso.
  • Repeat, your right hand going up as your left hand come down.  That’s one repetition (rep).
  • Perform the desired number of repetitions.
  • Switch legs and repeat.

Stand tall, maintaining perfect posture throughout.  Keep your abdominal muscles engaged, your back flat, and your shoulder blades pulled back and down.  Do not let your back arch as you press the weight overhead.

Contract your back glutes for stability.

You should feel it working your biceps, shoulders and core.


There are a number of other shoulder press exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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» Train like a Champion home page.

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