Hammer curls target the brachialis muscle ... Lower the barbell to your chest, keeping your elbows close to your body. Press ...

Barbell Bicep Curl: 12-15 reps. Close-Grip Bench Press: 12-15 reps. Dumbbell Overhead Extension: 15-20 reps. Hammer Curl: 15-20 reps per arm. Additional Tips to Maximize Your Results: Constant ...

Here, you’ll start your pressing journey with a pair of dumbbells, allowing you to work on controlling your stabilizing muscles and find your most natural arm position. When you finish this session, ...