Bizeps Curls Trifecta

Step 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

Step 2. alternate between three curl variations that each accomplish different goals,

Step 3. and you’ll keep the set going beyond the usual 8-12 rep range which gives

Step 4. us that intensity.

Step 5. - For the Supinated Cross Body

Step 6. Curl, supinate the forearm with palms facing toward the ceiling and

Step 7. forearms coming across the body. Lift the inner-facing weight of the dumbbell towards your shoulder.

Step 8. - For the Pronated Cross Body

Step 9. Curl, pronate the forearm with palms facing toward the floor (pronated

Step 10. grip or overhand grip) and forearms coming across the body. Lift the inner-facing weight of the dumbbell towards your shoulder.

Step 11. - For the No Money Curl, you’ll

Step 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.