Year Long Workout: Phase X, Workout F
3B Dumbbell Curl to Press
Sets: 2-3 Reps: 10 Tempo: 201 Rest: 60 Seconds
Hold a dumbbell in each hand  and, keeping your upper arms stationary, curl the weights up as high as you can . From there, press the weights straight overhead . Reverse the motion to return to the starting position. That's one rep.