How to do it
Squeeze your glutes and brace your core before each press.
- 1
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- 2
Curl the dumbbells up to your shoulders, keeping your elbows stationary.
- 3
Press the dumbbells overhead, fully extending your arms.
- 4
Bend your elbows to lower the dumbbells behind your head for a tricep extension.
- 5
Extend your arms to press the dumbbells back overhead.
- 6
Lower the dumbbells to your shoulders and then down to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Focus on isolating the biceps during the curl and the triceps during the extension to ensure balanced muscle development.
Common mistakes
- ✕Swinging the dumbbells up using hip momentum
- ✕Letting the elbows flare on the extension
- ✕Pressing the dumbbells unevenly overhead