Bizeps curls trifecta

Muscles worked

You need

How to do it

1. This exercise is a mixture of three different curls: the Supinated Cross Body Curl, the Pronated Cross Body Curl and the No Money Curl. You
2. alternate between three curl variations that each accomplish different goals,
3. and you’ll keep the set going beyond the usual 8-12 rep range which gives
4. us that intensity.
5. For the Supinated Cross Body
6. Curl, supinate the forearm with palms facing toward the ceiling and
7. forearms coming across the body. Lift the inner-facing weight of the dumbbell towards your shoulder.
8. For the Pronated Cross Body
9. Curl, pronate the forearm with palms facing toward the floor (pronated
10. grip or overhand grip) and forearms coming across the body. Lift the inner-facing weight of the dumbbell towards your shoulder.
11. For the No Money Curl, you’ll
12. curl the dumbbell as you outwardly rotate the shoulder. Lift the inner-facing weight of the dumbbell towards your outer side of the shoulder.