BI­CEPS

GQ (Australia) - - CHAMPION -

Ham­mer curls

Sets of 5 reps (at 10-rep max weight) Tech­nique: Stand with your feet hip-dis­tance apart, arms by your sides and palms fac­ing in. Slowly curl the dumb­bell to­wards the front of the shoul­der, keep­ing the up­per arm ver­ti­cal. Lower over three sec­onds and re­peat with­out pause.

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