Tabata 1, Exercise 1: Bicep Curl to Overhead Press Sit in an upright position. Hold two dumbbells down by your sides with your palms facing away from you. Bend your elbows to raise the dumbbells up toward your shoulders. This is a bicep curl. Rotate your palms to face away from the body. Lift your arms above you, extending your elbows into an overhead press. Bring the weights back down to your shoulders, rotate your palms to face you, and return back to your starting position with your arms by your sides. This is one rep. Repeat for 20 seconds, then rest for 10 seconds. Image Source: Courtesy of Matthew Henton