1. Stand with your feet shoulder width apart and hold a dumbbell in each hand, arms comfortably at your sides. Keeping the dumbbells at your sides, squat down until your hips are just above your knees.
2. As you extend your legs and stand upright, curl the dumbbells up to your chest.
3. After curling the dumbbells, extend your arms and press the dumbbells straight overhead. Return to the starting position. That's one rep.