This exercise combines a squat with a curl to effectively work the entire body. This is an advanced exercise.
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand and curl your arms up to your shoulders. Bending at the waist, squat down as you lower your hands to the floor (the lower part of a curl). Pause for a moment and then return to the starting position.
Contract your biceps as you curl your arms up.