Stand with your feet directly under your hips, holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels and bringing your thighs parallel to the floor without letting your knees go beyond your toes.
Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward, performing an overhead press with the palms facing out.
Lower your arms back to your side to complete one rep.