The supinated grip (palms up) helps isolate the biceps, promoting growth and strength in each arm. How? Hold one dumbbell at a 90-degree angle while curling the other. Alternate arms with each ...

If bigger, rounded biceps are your goal, it may be time to cut out the hammer curls from your arm workouts, as Mike Israetel, ...

With palms facing up (supinated grip), curl the weights up like you would in a standard bicep curl. When you get to the top of the lift, rotate your arms so that your palms are facing away from ...

a pull-up requires your palms to face away from your body (pronated grip), while a chin-up has your hands facing you (supinated grip). This small change means chin-ups generally engage the biceps ...