1 - Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing forward.
2 - Perform a bicep curl by bending both elbows and raising the dumbbells up toward your shoulders, keeping your elbows close to your torso.
3 - At the top of the curl, rotate your palms to face forward and position the dumbbells at shoulder height.
4 - Press the dumbbells overhead by fully extending your arms, bringing them together slightly at the top without locking out the elbows.
5 - Slowly lower the dumbbells back down to shoulder height, then rotate your palms back toward you and reverse the curl to return to the starting position.
6 - Maintain a neutral spine, engaged core, and avoid using momentum throughout the movement.
