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Multitasking Move: Balancing Hammer Curls

When you take a regular lifting move and add the challenge of balancing, it totally changes the dynamics of the exercise. Standing on one foot makes you use your abs and lower back, so you get more bang for your buck. Plus for this move, if you're used to doing traditional bicep curls, hammer curls will involve more of your forearms.


  • Stand firmly with both feet together, holding a weight in each hand against the sides of your body.
  • Now shift your weight into your left foot, and slowly lift your right knee up. Focus your gaze on one steady point in front of you to help you stay balanced.
  • Now inhale as you bend your elbows, bringing the weights straight up towards your shoulders, keeping your palms facing one another.
  • Exhale as you slowly lower the weights back down.
  • Repeat this move for a total of 8 to 12 times and then switch to the other leg, for another 8 to 12 reps. That completes one set. Do a total of three sets.
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