Dumbbell Bent over Reverse Fly to Hammer Curl

Instructions

1. Stand with feet hip-width apart, hinge forward at the hips until your torso is nearly parallel to the floor, holding dumbbells with palms facing each other.
2. Keeping a slight bend in your elbows, raise both arms out to the sides until they are parallel to the floor (reverse fly); lower back down.
3. Stand upright and perform a hammer curl by curling both dumbbells toward your shoulders with palms facing each other.
4. Lower the dumbbells back down to complete one rep.
5. Repeat the reverse fly then hammer curl sequence for all reps.