• Sit on bench holding dumbbells at sides

• Perform dumbbell curl until weights are at shoulder level

• Rotate palms so they face away and perform overhead shoulder press

• Lower dumbbells through same motion with control

Form Matters: “Keep your core tight and don’t arch your back during the overhead press.”

Why he does it: “This exercise incorporates two movements into one, which allows you to train multiple muscles in less time. The curl portion works the biceps, the transition works the rotator cuffs and the overhead press works the deltoids and traps.”