{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Bizeps Curls Trifecta",
      "kind": "misspelling"
    },
    {
      "text": "Biceps Curl Trifecta",
      "kind": "common"
    },
    {
      "text": "Dumbbell Biceps Trifecta",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "brachialis",
        "role": "prime-mover"
      },
      {
        "muscle": "brachioradialis",
        "role": "prime-mover"
      },
      {
        "muscle": "infraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "teres-minor",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "radioulnar",
        "actions": [
          "pronation",
          "supination"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "external-rotation",
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1483"
  },
  "id": "oec:dumbbell-biceps-curl-trifecta",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart holding a pair of moderate dumbbells at your sides.",
      "Brace your core and set your shoulder blades back and down."
    ],
    "steps": [
      "Perform the prescribed reps of supinated cross-body curls by supinating your forearms and curling across your chest toward the opposite shoulder.",
      "Immediately transition to pronated cross-body curls by turning your forearms into full pronation (overhand grip) and curling across the body.",
      "Finish the set with no-money curls by pinning your elbows against your sides, externally rotating your shoulders, and curling the dumbbells outward away from your torso."
    ],
    "breathing": "Exhale on each concentric curl contraction and inhale as you lower the weights under control.",
    "cues": [
      "Keep elbows pinned to your sides during the no-money curls",
      "Control the eccentric phase on every variation",
      "Avoid swinging the torso for momentum"
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso to generate momentum as fatigue accumulates.",
        "correction": "Select a lighter dumbbell weight that allows strict control through all three variations."
      },
      {
        "fault": "Flaring the elbows outward during the no-money curl portion.",
        "correction": "Keep your elbows tucked into your ribs and rotate outward strictly through the shoulders and forearms."
      }
    ],
    "safety": {
      "precautions": [
        "Do not compromise form or hyperextend the lumbar spine to complete later repetitions."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Biceps Curl Trifecta",
  "previous_ids": [
    "oec:bizeps-curls-trifecta"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Bizeps Curls Trifecta",
        "url": "https://wger.de/en/exercise/1483/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Moffi"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-biceps-curl"
    },
    {
      "type": "variation-of",
      "target": "oec:dumbbell-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "rotating"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dumbbell curl combination performed within a single set, transitioning through supinated cross-body curls, pronated cross-body curls, and no-money curls."
}