Health Female Adda
5 months ago
This Exercise Can Strengthen Your Core and Blow Up Your Biceps

Trainer Andy Speer, creator of Anarchy Abs, a workout program from Men's Health that will help you build the six-pack of your dreams, is here with a single move that will do double-duty on your arms and abs. The best part? You only need one set of dumbbells, which is easily found in any gym. (But if you're looking to do this exercise at home and don't have any, we've got you covered with these dumbbells from CAP Barbell.)

By adding the half-kneeling position to the bicep curl, you are put in an unstable position, which forces your hips and abs (and even your front leg) to clock in to stabilize your body. Meanwhile, the sheer volume of curls will give your biceps a mega-pump.

Directions: Perform the exercises below in the order listed for 30 seconds each.

1. Dumbbell half-kneeling single-arm curl (left arm).

2. Dumbbell half-kneeling single-arm curl (right arm).

That's one round. Repeat for 5 to 10 minutes, switching arms every 30 seconds.

The dumbbell half-kneeling single-arm curl is a great addition to any upper-body workout to blast your core and biceps. Watch the video above to see how Speer performs the move.

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