Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
Step forward with the right foot as you bend the elbows in a hammer curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just tap the floor.
Keep the weight in your heels as you push back to the starting position, completing one rep.
Repeat, stepping with the left foot this time, completing a second rep.