- Hold a set of 8-lb. dumbbells at your sides, palms facing in. Raise the dumbbells toward your chest in a bicep curl, squeezing your biceps at the top of the movement.
- Continue upward, pushing the dumbbells over your head (as shown) in a shoulder press.
- Carefully bring the weights back down to your sides.
- Perform four sets of 15 reps.
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