Arms
Bizeps Curls Trifecta
A comprehensive bicep finisher combining three distinct hand positions to target every fiber of the upper arm.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with a dumbbell in each hand and your arms fully extended at your sides.
Perform a standard curl by rotating your palms upward as you lift the weight toward your shoulders.
Lower the weights and transition into a hammer curl by keeping your palms facing each other throughout the movement.
Lower the weights again and perform a reverse curl by rotating your palms to face downward as you lift.
Maintain a slight bend in the knees and a braced core to prevent your torso from swinging.
Control the eccentric phase of every repetition to ensure maximum tension on the muscle fibers.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the hips to help lift the dumbbells.
- Allowing the elbows to drift significantly forward away from the ribcage.
- Failing to complete the full range of motion at the bottom of the rep.
- Gripping the weights too tightly, which can lead to excessive forearm fatigue.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.