Dumbbell Hammer Curl to Wide Bicep Curl – 3 sets x 12 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells at your sides with palms facing each other.
Execution: Perform a hammer curl by lifting the dumbbells to your shoulders with palms still facing in. Lower the dumbbells, then perform a wide bicep curl with palms facing up and arms slightly out to the sides. Lower and repeat.
Muscles Worked: Biceps (brachialis and brachii).
Form Tips: Keep your elbows close to your sides, and avoid using momentum to lift the weights.