Biceps Curls Trifecta Guide: Master the Triple Grip
Learn how to perform the Biceps Curls Trifecta. This three-grip dumbbell sequence builds peak, width, and forearm strength for complete arm development.
How to Perform
- 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
- 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
Primary movers
- Biceps
Stabilizers
- Brachialis
- Brachioradialis
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms