Dumbbell Curl to Press

Instructions

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing forward.
2. Curl the dumbbells up to shoulder height in a standard bicep curl.
3. Rotate your palms to face forward and press the dumbbells overhead until arms are fully extended.
4. Reverse the motion — lower to shoulders, rotate palms back, and uncurl to the start.