5A ALTERNATING HAMMER CURL
SETS: 3 REPS: CONTINUOUSLY FOR 30 SEC. REST: 120 SEC.
Hold a dumbbell in each hand and let your arms hang at your sides, palms facing each other. Don't allow your upper arms to move for the duration of the exercise. Curl one weight up as high as you can . Lower it back to the starting position and curl on the opposite side . That's one rep.