1. Start by standing upright with your feet shoulder-width apart, holding a dumbbell in each hand at your sides, palms facing in towards your body.
2. Perform a bicep curl by bending your elbows and lifting the dumbbells towards your shoulders, rotating your palms to face your shoulders at the top of the movement.
3. Once the dumbbells are at shoulder level, transition into a shoulder press by pushing the weights overhead while rotating your wrists so that your palms end up facing forward at the top.
4. Without pausing at the top, transition into a tricep extension by bending at the elbows and lowering the dumbbells behind your head. Keep your elbows pointing forward and close to your head.
5. Extend your elbows to lift the dumbbells back overhead to the top of the shoulder press position.
6. Reverse the movements to bring the dumbbells back down to shoulder height and then slowly lower them back to your sides, rotating your palms to face inward again at the bottom position.
7. Repeat for the desired number of repetitions and sets.
Ensure that you perform the exercise with proper form to avoid injury and to target the muscle groups effectively. Also, select a weight that allows you to complete your sets with challenging resistance while still maintaining good form.
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