Choose a weight you can curl and press overhead - which will be less than you can squat. Stand with a dumb-bell in each hand, head up and your back in its natural arch.

Slowly bend your knees until your thighs are parallel to the floor.

Return to a standing position while simultaneously curling the dumb-bells to shoulder height.

From shoulder height, palms facing backward, flare your elbows out while rotating your hands forwards as you press the dumb-bells overhead. As you return the weights to shoulder height, execute the negative portion of a biceps curl and go back down towards the floor into your next squat.