DB Hammer Curl to Wide Bicep Curl
WEEK #1 / DAY #5: UPPER BODY
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22s
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.
Up Next in WEEK #1 / DAY #5: UPPER BODY
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Side Plank Hold
Side Plank Hold – 3 sets x 20 sec per side, 10 sec rest
Starting Position: Lie on your side with one forearm on the ground, elbow directly under the shoulder, and legs stacked.
Execution: Lift your hips off the ground, keeping your body in a straight line from head to heels. Hold for the designat...
