Challenge yourself to this lunge with biceps curl--and 4 more new exercises to tone your butt and thighs: www.womenshealthmag.com/fitness/new-lunge-exercises?cm_mmc=Pinterest-_-womenshealth-_-content-fitness-_-newlungestotry
Biceps Curl: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.
The hammer curls are a modified version of the <a href="http://www.spotebi.com/exercise-guide/biceps-curl/">bicep curls</a> that target the same muscle group. Pairing these two exercises in an upper body strength training workout allows you to sculpt the front portion of your upper arms more effectively. http://www.spotebi.com/exercise-guide/hammer-curls/