Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a biceps curl.
Stabilize your torso and keep your arms moving upward, straightening them above you, performing an overhead press with your palms facing out.
Bend the elbows, coming back to the end of your biceps curl, then straighten your arms, coming back to the starting position to complete one rep.
Complete three sets of 12 reps
Trainer tip: use 10-pound dumbbells. If that's too heavy or too light, change the weight.