Hand Positions For Biceps
by Zach Trowbridge on May 10, 2025To develop your biceps and forearms completely, you should vary your hand position to emphasize different parts of the arm. Here’s what each position does!
00:00 Intro
00:46 Palms-Up/Supinated Curl
02:40 Thumbs-Up/Hammer Curl
04:26 Palms-Down/Pronated Curl
Zach is the co-owner and head strength coach of All Strength Training, a personal training center specializing in busy professionals located in Chicago, IL. He is also a competitive physique athlete, having earned his pro card in the WBFF in 2016, and currently competes in the NPC classic physique division.
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