Bizeps Curls Trifecta

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 alternate between three curl variations that each accomplish different goals, and you’ll keep the set going beyond the usual 8-12 rep range which gives us that intensity.

1. For the Supinated Cross Body Curl, supinate the forearm with palms facing toward the ceiling and forearms coming across the body. Lift the inner-facing weight of the dumbbell towards your shoulder.
2. For the Pronated Cross Body Curl, pronate the forearm with palms facing toward the floor (pronated grip or overhand grip) and forearms coming across the body. Lift the inner-facing weight of the dumbbell towards your shoulder.
3. For the No Money Curl, you’ll curl the dumbbell as you outwardly rotate the shoulder. Lift the inner-facing weight of the dumbbell towards your outer side of the shoulder.