Hammer curls are bicep curls with inward-facing palms. This exercise targets biceps, brachioradialis, and brachialis.
This exercise requires bent-arm dumbbell holding. Then, extend your arms against gravity. This works your back triceps.
Next, hold a dumbbell in each hand. Shoulder-width feet are best. MasterClass advises pressing your hips back and extending your arms toward the floor.
The overhead press targets your deltoid and triceps. Set up with shoulders-width feet. MasterClass advises holding a dumbbell in each hand at shoulder height.
Dumbbells and a bench allow the chest press. Dr. Bohl calls this exercise "one of the best chest workouts.
For this final exercise, sit on a workout bench with one knee and arm. Keep your back against the floor. Lift and lower the dumbbell while supporting yourself on the bench.