Uploaded February 2026 | Updated September 2026, 2 weeks ago
Your grip position plays a key role in muscle activation and growth! Here’s how these two curl variations work differently:
👉 Hammer Curls (Neutral Grip)
This variation emphasizes the brachioradialis, with the brachialis and biceps brachii assisting. It’s a great way to build forearm strength and balanced arm development.
👉 Supination Curls (Palm-Up Grip)
The biceps brachii take over as you supinate, maximizing contraction and promoting optimal growth due to its insertion at the radial tuberosity.
🚀 Upgrade your training with the Muscle & Motion Strength Training app - link in bio!
Your grip position plays a key role in muscle activation and growth! Here’s how these two curl variations work differently:
👉 Hammer Curls (Neutral Grip)
This variation emphasizes the brachioradialis, with the brachialis and biceps brachii assisting. It’s a great way to build forearm strength and balanced arm development.
👉 Supination Curls (Palm-Up Grip)
The biceps brachii take over as you supinate, maximizing contraction and promoting optimal growth due to its insertion at the radial tuberosity.
🚀 Upgrade your training with the Muscle & Motion Strength Training app - link in bio!
