Start in a half-kneeling position with your left leg in front, holding a dumbbell in each hand. Be sure to keep your torso upright and your core and glutes engaged.
With control, simultaneously curl both dumbbells up so that they're at shoulder height with your palms facing your body.
Maintaining this position, begin to open your right arm to the right and press the weight up so your arm is fully extended. Your palm should be facing away from your body at the top of the movement.
With control, lower the dumbbell back down to shoulder height, then turn it in to the left, so the weight is back in front of your shoulder, palm facing in.
Repeat this movement with your left arm.
This completes one rep.
Complete 10 to 15 reps, followed by 30 seconds of rest.