Dumbbell Reverse Bent-Over Fly to Hammer Curl

1. Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides with a neutral grip (palms facing inward).

2. Bend your hips back and allow a slight bend in your knees as you lean your torso forward until it is almost parallel with the floor, keeping your back straight and your core engaged.

3. Let the dumbbells hang directly below your shoulders with your arms fully extended.

4. Keeping a slight bend in your elbows, raise your arms straight out to the sides until they are in line with your shoulders, squeezing your shoulder blades together at the top of the movement. This is the "reverse fly" part of the exercise.

5. Lower the dumbbells back to the starting position under control.

6. From the bent-over position, perform a hammer curl by bending your elbows and raising the dumbbells toward your shoulders while keeping your palms facing your body.

7. Lower the dumbbells back down with control to the starting position.

Tips: Keep your neck neutral, in line with your spine throughout the movement. Avoid using momentum; lift and lower the weights in a controlled manner. Focus on contracting the working muscles during the reverse fly and the hammer curl for maximum effect. Use a weight that allows you to maintain proper form for both parts of the exercise, even if that means going lighter than your usual hammer curl weight.

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