Seated Curl to Chair Shoulder Press

Sit upright on a stable chair with your feet flat on the floor and your arms hanging down by your sides with hands balled into light fists.

Engage your core and curl your hands upward toward your shoulders by bending your elbows, squeezing your biceps at the top.

Rotate your wrists so your palms face forward, then press your hands straight up overhead until your arms are fully extended.

Lower your hands back down to your shoulders in a controlled motion.

Rotate your wrists back to the starting position and extend your arms down to your sides to complete one full repetition.