When biceps curls aren’t in someone’s programme, you can bet hammer curls are instead. With hammer curls, the dumbbells are curled with a neutral grip (palms facing inward) so, not only do ...

Called a cross-body reverse curl, in this movement you’ll take up your dumbbells in a pronated (overhand) grip with your palm facing down, instead of the usual supinated (underhanded) or neutral ...

However, if you perform an reverse curl using an overhand grip, you zero in on your brachialis—a muscle that sits under the biceps brachii—and your brachioradialis—a muscle in the forearm ...

The Zottman curl is a variation of the bicep curl performed with a pair of dumbbells that not only strengthens your biceps, but your forearms and grip strength too.

Now, you might think it’s as simple as cranking out a few bicep curls. Not quite. ... This variation targets the biceps brachii with an overhand grip, ensuring more comprehensive arm development.

Zottman curls Credit: Getty Images The Zottman curl is a type of bicep curl that uses a mixture of underhand and overhand grip, the latter really targeting the forearms, thus improving your grip ...

If you want bigger, more defined biceps, stick with bicep curls for effective activation. If you want stronger arms overall, including your forearms and grip strength (which is correlated with ...