- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Support yourself using your opposite arm
- Release shoulders, then row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Super set

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

(Modified: Use a band for assistance)

Pull-ups

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

- Remain bent over and avoid standing up
- use neutral grip, release shoulder blades, row and retract your shoulder blades
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow body flutter kicks

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

(Modified: place feet on floor)

Back/Biceps/Abs W3D2

More workouts from Kelly Diller