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ShredXL Testo the exercise in this way, you force it to provide maximum contraction . When performing this exercise, keep your elbows back so that the work of the biceps is maximal and the shoulder does not participate in the movement. The curl with supination is especially effective for the complete development of the biceps. Keep in mind that the main action of this muscle is supination, when the elbow is bent at 90 °. Thus, by performing the supination when the flexion reaches this angle, you place..