Bicep Press

This move begins with a biceps curl, in which you bring the weights up towards the shoulder. Turn the palms so that they face out while simultaneously pushing the weights up in an overhead press. Bring the arms back to shoulder level, rotate the palms back and in lower down to complete the move. Keep the move slow and controlled and avoid locking the joints. Be sure to use enough weight that you can ONLY complete 10-15 reps - if you can do more reps, try a heavier weight.