Single-Arm Dumbbell Squat to Press

Start: Stand with your feet hip-width apart. Hold a dumbbell just outside of your shoulder in your right hand, with your palm facing you. Let your free hand hang by your side or place it on your hip.

Movement: Brace your core and lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. As you stand, push the dumbbell straight overhead. Slowly lower the dumbbell and return to the starting position. Perform all prescribed reps with your right arm and then do the same number with your left.