Overcome monotony, break through plateaus, and target muscle fibers in a whole new way with this exercise. This biceps curl variation involves all functions of the biceps, combining supination, elbow flexion, and shoulder flexion.
The Xander Curl
- Beginning with a prone hand position (palms facing behind you), flex the elbow and rotate the forearm until the hand is in supine position (palms facing toward you).
- As you near the end range of elbow flexion, flex the shoulders so that the elbows rise to shoulder height.
- Reverse the movement and follow the same path back down.
This hits all fibers of the biceps in each hand position, especially when performed with a slow eccentric tempo. It’s a great way to stimulate new growth.