dumbbell seated biceps curl to shoulder press

Instructions

1. 1

   Step 1: Sit on a bench with your back straight and feet flat on the ground.

2. 2

   Step 2: Hold a dumbbell in each hand with your palms facing forward and arms fully extended.

3. 3

   Step 3: Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.

4. 4

   Step 4: Once your forearms are vertical, rotate your wrists so that your palms are facing forward.

5. 5

   Step 5: Press the dumbbells overhead until your arms are fully extended.

6. 6

   Step 6: Lower the dumbbells back down to the starting position by reversing the movement.

7. 7

   Step 7: Repeat for the desired number of repetitions.