- SUPINATED GRIP - Focus: Short Head
- ⁠NEUTRAL GRIP - Focus: Brachialis

For targeting the biceps with a supinated grip, exercises like the supinated (underhand) grip barbell or dumbbell curls are ideal. This grip specifically emphasizes the short head of the biceps brachii, which is located on the inner part of the upper arm. By focusing on the short head, these exercises can help create a fuller, more rounded appearance of the biceps. The supinated grip ensures that the biceps are fully engaged throughout the range of motion, providing a strong stimulus for growth and strength development.

When using a neutral grip (also known as a hammer grip), exercises such as hammer curls are recommended. This grip primarily targets the brachialis, a muscle located underneath the biceps brachii. Strengthening the brachialis can push the biceps up, creating a more prominent peak and adding overall mass to the upper arm. Incorporating both supinated and neutral grip exercises into your routine ensures comprehensive development of the biceps and surrounding muscles, making them highly beneficial for achieving balanced and well-defined upper arm musculature.