4a Dumbbell Curl Circuit
Sets: 2 Reps: 8 (each position)
Grab a light dumbbell in each hand and hold them with your palms facing down (a reverse curl). Curl for eight reps, then turn your hands so your palms face your sides (a hammer curl). Perform eight reps, and then turn your palms faceup (normal curl). Perform eight reps, then lower the weights while turning your palms toward the floor. Curl them again while turning your palms faceup. Perform eight reps, twisting your wrists as described. Finally, hold the midpoint of the curl (a 90-degree bend) with palms up for 20 seconds. That's one set.