Move 2: Hammer Curl With Press
Holding the dumbbells at your sides with your palms facing inward, stand on your left leg and raise your right knee so your thigh is parallel to the floor. Bend your elbows and bring the weights to your shoulders in a hammer curl (shown, near right).
Press the weights upward and straighten your arms so your elbows are next to your ears (far right). Lower the weights to your shoulders, then down to your sides. Repeat 10 to 12 times. Switch legs and complete the series again.
Targets: Fronts of shoulders and biceps, plus abs.