Get Help From Our Experts / 1-866-962-2151

Get help from our experts 1-866-962-2151
Have a question? We can help!

1-866-962-2151 9am-5pm (EST) Mon thru Fri

Videos Store Locator Cart
Search Our Products   

Advanced Training Techniques: How Hand Position Affects Biceps Curls

March 29, 2018

hand position

You may have seen people in the gym doing different types of biceps curls and wondered why. How does your hand position affect the exercise? Which type of curl is best for growth?

Today we’re going to explain three bicep exercises, the differences between each and the muscles you’re going to be targeting when you’re doing them.

There are three main muscles you target with curls:

  1. Biceps: The biceps muscle is the one everyone focuses on. To build the biceps peak, turn your palms up. Rotate your pinkie up for maximum supination.
  2. Brachialis: Your brachialis lies underneath your biceps. Growing your brachialis helps push up your biceps for a bigger, fuller look.
  3. Brachioradialis: Technically a forearm muscle, your brachioradialis helps with flexion at the elbow. If you want to target your brachioradialis, turn your palms down and do reverse curls.

Now let’s talk about exercises to target these muscles and the proper hand position for each.

For the biceps, we’ll focus on good ol’ dumbbell biceps curls. As you lift the weight, turn your wrist so that your palm faces up. As you reach the top of the movement, turn your wrist another degree or two to get that pinkie up. This will help you get the maximum supination necessary to target the biceps peak.

If you want to target the brachialis, you need to use hand position to put the biceps in a more relaxed position. This forces the brachialis to work that much harder. Target your brachialis and relax your biceps with hammer curls, keeping your palms facing in towards your body and your thumbs up.

As we just explained, turning your hand down puts the biceps in a weaker position. It also puts the brachioradialis in a stronger position. Reverse grip curls are the best way to target the brachioradialis. Although you’re still using your biceps, your brachialis and your brachioradialis, this hand position puts the most emphasis on the brachioradialis.

In conclusion, the hand position you use during curls really just depends on what you want to work on.

If you want to build biceps peaks, turn your palms up. Get that pinkie up for maximum supination. If you want to target your brachialis, a hammer curl is going to be best. If you want to target your brachioradialis, turn your palms down and do reverse curls. Three different exercises, three different hand positions, three different muscles.

For more information, check out the first blog in the series, Advanced Training Techniques: Muscle Length and Muscle Tension.

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.

10% off

More On The Blog

January 31, 2020

3 Guiltless Game Day Recipes with Ryall Graber

The moment you’ve been waiting for is right around the corner: GAME DAY!!! It’s going to be a blast, but you’ve been working hard all year to s ...
Read More

January 24, 2020

Catalyst 4: Focus, Energy, and Fat Burning Without the Jitters

BPI Sports Catalyst 4 is an incredibly potent energy and fat burning supplement that contains just four ingredients for clean, crisp, and conti ...
Read More

January 8, 2020

Get in Shape, Stay in Shape: 5 Tips for a Successful New Year’s Resolution

New year, new you? Chances are you’ve got your goals loaded and ready to roll. The new year is the perfect time to jump start that fitness plan ...
Read More

November 25, 2019

Quick & Easy Chaffle Recipe

If your first reaction to this blog was, “What in the world is a chaffle?” don’t worry, you aren’t alone. The chaffle is a new keto craze sweep ...
Read More

November 15, 2019

Clinically Studied Ingredient Boosts Power More Than 17%

If you’ve been going to the gym long enough, you’ve probably hit a plateau in your training at some point. You may not want to admit it, but it ...
Read More

December 31, 2018

What Makes a Resolution Successful?

  Take an honest look back at 2018. Did you accomplish everything you set out to do? Research would suggest not. Only 8% of people actu...
Read More
Get Help From Our Experts
9am-5pm (EST) Mon thru Fri

Get 20% Off Your first order and a chance to Win $2,500 in free protein!

No thanks, I don't want 20% off

By entering your email you will receive promotional updates. Consent is a condition of purchase. 20% off discount eligible for first time customers only! Your code will be sent via email. For contest rules, click here.