Stand with dumbbells in hands by your sides, in front of a box or bench. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards eachother, then press the dumbbells straight up and slowly return the motion to starting position.

Then with the dumbbells in hands, step up with one foot, then the other- that is one full rep!

Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-35lbs

*Modification- you can do all hammer curl presses, and then all step ups if you prefer to break this exercise into 2!