Arm Superset 2: Bench Dip/Seated Hammer Curl

How to do it

Bench Dip;

1. Sit down on a bench, hands next to your thighs. (You can also perform a bench dip off a stair or other elevated surface; the same steps apply.)
2. Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
3. Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.
4. Push up through your palms back to start.

Seated Hammer Curl;

1. Sit on the end of the bench with your feet out in front of you and your knees together.
2. Pick the dumbbells up off the floor and let them hang by your sides with your palms facing your body (neutral grip).
3. Bend the arms slightly to take up the tension into the biceps. This is the starting position for the exercise.
4. Keeping your back straight and your elbows tucked in at your sides, slowly curl up the dumbbells up as far as possible.
5. Squeeze the biceps hard, and then slowly lower the dumbbells back to the starting position.
6. Repeat for desired reps.