Two-A-Day Training (D III, PM)
2B HAMMER CURL
SETS: 2 REPS: 6-8 REST: 60 SEC.
Hold a dumbbell in each hand and allow your arms to hang at your sides, palms facing each other. Don't allow your upper arms to move for the duration of the exercise . Curl the weights as high as you can . Reverse the motion to return to the starting position. That's one rep.