(A) Grab a pair of dumbbells and let them hang at arm's length next to your sides with your palms facing forward.
(B) Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Immediately push your hips back and lower your body into a squat, until your thighs are at least parallel to the floor.
(C) Stand up and press the dumbbells over your head. That's 1 rep. Return to the starting position and repeat.