Standing Curl and Press- Stand tall with good posture.  Start with the dumbbells at your side.  With control, hammer curl the dumbbells.  This is a neutral grip bicep curl with palms facing each other.  Now externally rotate palms as you press the dumbbells over head.  You will finish with your arms fully extended above you and your palms facing forward.  Be careful to maintain a neutral spine though the movement and avoid arching or straining through your low back.  Lower with control.  Repeat for a total of 10 curl and presses.

Surrender-  Start in a tall kneeling position. Hold the dumbbells at your side.  Keep your chest up tall and engage your core and glutes.  Lift your left foot up and plant it on the ground in front of you.  Press into your left foot to stand tall; swing your right knee out and up in front of you.  Pause for a moment in this tall single-legged stance before carefully lowering your right knee back down to the ground and then your left.  This completes one rep.  Repeat on the other side by planting your right foot on the floor in front of you.  Complete a total of 10 repetitions.

Surrender with Curl and Press- Now combine both exercises in one.  Start in a tall kneeling position with a set of dumbbells at your side.  Plant your left foot on the floor in front of you and stand up tall while simultaneously raising your right knee.  Holding this single leg stance curl and press both dumbbells overhead.  Lower the dumbbells with control.  Bring your right knee back to the ground and then your left knee.  Repeat the sequence on the other side by starting with your right foot on the ground in front of you.  Continue until you have performed a total of 10 overhead presses.