Stand with a dumbbell in each hand at arm’s length and the palms facing forward. Curl the weights up in front of yourself, allowing the palms to rotate somewhat toward the middle. Once at shoulder height, press the dumbbells into a strong overhead position. Lower under control to the starting position.
 
Purpose
The dumbbell curl & press is a simple way to address multiple aspects of arm and shoulder strengthening, and to strengthen the elbow.
 
Programming
Generally sets of 6-15 reps are appropriate.