A bicep curl uses a supinated grip (also known as an underhand grip), while the hammer curl uses a neutral grip (where your palms are facing each other). It’s a subtle change, but it makes a big ...

Why? Supinated curls (palms up) enhance bicep peak, while hammer curls add thickness and overall arm strength. Combining the two creates a powerful sequence for total arm development. How?

Hold for a 1-second pause. After 6 to 8 reps, immediately pick up a dumbbell and perform 8 to 10 single-arm dumbbell curls. Focus on keeping that supinated position. Once you put in the work with ...