Description

The Cross-body dumbbell curl also known as the Cross body hammer curl, is a great exercise for bicep, brachialis, and forearm muscles. Focus on form and contraction when doing this exercise. Perform this exercise in 3-4 sets of 8-15reps.




Cross Body Hammer Curls

Hyper extensions (emphasizing glutes/hamstrings)

        Description

The walking barbell lunge is a variation of the lunge that focuses more on the glutes (or butt muscles). You can step wide for adductor (groin), or across the body for even more glute activation. Do in 2-4 sets of 10-20 reps each leg.


Walking Barbell Lunges

Description

This exercise is great for developing the inner head of the bicep muscle. Place your back firmly against a bench at a slight incline (100° roughly). While keeping your elbows tight to your body, control the weight up-and-down focusing on the contraction. You have to use lighter weight for this exercise than  your typical bicep curl. Perform this exercise in 3-4 sets of 8-15reps.

Description

This exercise is a great one to end a butt and hamstring workout with. Focus on the contraction and squeeze of the hamstrings and glutes.  This takes mental focus and may take practice. Perform this exercise in 3-4 sets of 20 to 25 reps.



Seated Dumbbell Wide Angle Curls