Skill level
Intermediate
Type
Strength Training
Equipment
Dumbbells
Body Parts
Arms, Biceps, Delts, Shoulders, Triceps

Step-by-step instructions

1. Start by kneeling on one knee. Hold a dumbbell in the hand on the same side as the lowered knee. In a controlled motion, execute a biceps curl and continue to press the weight overhead. Keep your core tight, chest up, and torso steady throughout.