Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward). Keep your elbows close to your torso.
Perform bicep curls by bending your elbows to lift the dumbbells towards your shoulders, keeping your upper arms stationary.
As you reach the top of the curl, rotate your wrists so that your palms face forward and press the dumbbells overhead by extending your arms fully.
Lower the dumbbells back to shoulder height, then rotate your wrists back to the starting position and lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.
Form tips
Keep your elbows close to your body during the bicep curl and ensure they don’t flare out during the shoulder press.
Exhale as you press the dumbbells overhead and inhale as you lower them.
Start with a lighter weight to master the technique before progressing to heavier weights.
