Dumbbell Compound Press

Stand up straight, feet shoulder-width apart, dumbbells in each hand. Spread your arms out to the sides. Arms and body should be relative to each other in the shape of the letter "T". Arms should be parallel to the floor and perpendicular to the torso. The palms are facing forward. This will be your starting position. As you exhale, sit down, bending your knees and keeping your back straight. The squat is performed until the thighs are parallel to the floor. Simultaneously with the squat, move your hands forward in front of you as shown in the figure. Next, stand up and simultaneously spread your arms to the sides to the starting position.