Tip: Do This Exercise for Biceps and Upper Back

This time-saving combo will build your back, rear delts, and biceps. Here's how to do it.

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This exercise is great for working the upper back, rear delts, and biceps.

Chest-Supported Reverse Fly and Hammer Curl

  1. Start by lying prone on a 45-degree incline bench with your arms hanging straight down and your palms facing each other.
  2. First do a reverse fly, focusing on keeping your arms straight or almost straight and keeping your chest pressed flush against the bench to avoid cheating.
  3. Segue into a hammer curl, keeping your hands close together and trying to pause at the top of the rep just before the dumbbells touch your forehead.

It won’t take very much weight for this to be very challenging, so ditch the ego and focus on doing both exercises correctly with controlled form.