Begin in a standard squat or wide externally rotated squat (also called a grande plie squat), holding two 5 lb. weights, one in each hand.
With your palms up, perform a bicep curl four times, followed by a lateral arm raise four times. Stay in the squat for both arm segments, making sure you extend your elbows all the way straight each time.
Repeat for four sets or 32 bicep presses total.
Modification: Come out of the squat as you do each bicep curl and lateral arm raise.