Step Up with Hammer Curl

Begin motion with one foot on bench and one on the floor. Both feet should be pointed straight ahead and hips square prior to starting the motion. Select a weight you can easily step up with. Your weights should start at your hips with arms straight. As you step up onto the bench, perform a hammer curl (neutral grip biceps curl). Weights should return to hips prior to stepping down. Take care to use a box or bench at a comfortable height for the step up. I recommend using something at or slightly below the height of you knee initially. You can increase height of bench and weight as you progress.