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.
related posts
Tip: Master This Essential Kettlebell Exercise
Master the one-arm press, get stronger, and build your shoulders. It all starts with how you grip the kettlebell.
Question of Strength 31
Q & A with one of the world's premier strength coaches.
Tough or Reasonable?
Which are better, tough diets and tough workouts or reasonable diets and reasonable workouts? Maybe you need to mix and match a little.
5 Things You're Deficient In
If you're running low on any of these things, you could be wrecking your health, gaining fat easier, and even limiting muscle gains. Check the list.