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

1. 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).
2. As you near the end range of elbow flexion, flex the shoulders so that the elbows rise to shoulder height.
3. 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.