HAMMER CURLS 1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand, with your arms by your sides and palms facing towards each other.
2. Bend your elbows, taking the dumbbells up towards your shoulders, keeping your elbows touching your sides and upper arms still.
3. Lower the dumbbells down to the start and repeat. Keep your body upright, without leaning back or swinging the dumbbells as your lift and lower.
Suggested weight: 5-8kg
TRICEPS KICKBACKS 1. Stand with feet hip-width apart, holding a dumbbell in each hand by your sides.
2. Bend forwards 90 degrees from your hips, keeping your back straight and bending your elbows to 90 degrees so your forearms point towards the floor and your upper arms against your sides – this is your starting position.
3. Slowly extend your elbows so your hands are level with your hips. Return to the start and repeat, keeping your upper arms still and back straight throughout.
Suggested weight: 3-8kg
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