Squat, curl, press

Targets hips, arms and shoulders

  • Get a pair of dumbbells of at least three kilograms in weight.
  • Hold one in each hand and go down into a normal squat position, making sure your knees do not go over your feet, as this can increase the chance of injury. (See ‘Sumo squat’ for more detailed instructions.)
  • As you come up, curl your hands, holding the dumbbells, towards your upper arms, then press them overhead.
  • Do at least eight to 12 repetitions.
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