BICEPS - Reverse Bicep Curl: Begin standing w/feet shoulder-width apart, palms face down on the tops of thighs, grasping a dumbbell in each hand. While keeping your upper arms stationary, curl the weights up to shoulders by only moving the forearms. In a controlled motion, begin to lower the dumbbells back down to the starting position. Do this as many times as possible for 60 seconds.
Crossover Hammer Curl-Begin with your arms fully extended with palms turned in. Cross the right arm over the body and across the chest, curling the dumbbell up toward your opposite shoulder.Slowly return the right arm back to your right side and repeat with the left arm, alternating arms each time.