Sit into a full-depth squat with a dumbbell in each hand at the shoulders with the palms facing approximately forward. Without shifting the squat position or bouncing, press into a fully locked out, stable overhead position with the upper back tight. Lower under control to the starting position. It can also be done as an Arnold press for more range of motion.
 
Purpose
The dumbbell press in squat is a simple way to strengthen the shoulders, upper back and arms and help achieve or maintain symmetry in strength between the two sides. The squat demands far more mobility than standing or sitting variations.
 
Programming
Generally sets of 6-15 reps are appropriate.