The traditional recommendation to train the biceps is to use a supinated grip (underhand: you can see your palms). This advice is given by both researchers and practitioners based on 3 main arguments. Thus, it makes intuitive sense to use a supinated grip. However, most data don’t support the idea that a supinated grip results in higher biceps activity than a neutral or even a pronated grip. Let’s look at what the data and biomechanics really say about which grip is best to train your biceps. The data The majority of studies have found no effect of forearm position (supinated...[Read More]