Dumbbell Biceps Curl Trifecta

oec:dumbbell-biceps-curl-trifecta

A dumbbell curl combination performed within a single set, transitioning through supinated cross-body curls, pronated cross-body curls, and no-money curls.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Bizeps Curls Trifecta, Biceps Curl Trifecta, Dumbbell Biceps Trifecta

How to do it

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.

Movement

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

Swinging the torso to generate momentum as fatigue accumulates.: Select a lighter dumbbell weight that allows strict control through all three variations.
Flaring the elbows outward during the no-money curl portion.: Keep your elbows tucked into your ribs and rotate outward strictly through the shoulders and forearms.

Safety

Do not compromise form or hyperextend the lumbar spine to complete later repetitions.

Muscles

Biceps brachii prime mover
Brachialis prime mover
Brachioradialis prime mover
Infraspinatus synergist
Teres minor synergist
Wrist and finger flexors stabilizer
Front deltoid stabilizer

Joints

Elbow: Flexion, Extension
Forearm: Pronation, Supination
Shoulder: External rotation, Isometric stabilization

Details

Movement: Elbow flexion isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: intermediate
Equipment: Dumbbell
Record: Repetitions and Load
Load: external, per implement

variation of Dumbbell Biceps Curl
variation of Dumbbell Curl

Sources

wger: Bizeps Curls Trifecta, by Moffi (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

dumbbell-biceps-curl-trifecta.json