Basic anatomy tells us that our biceps are not only elbow flexors, but they’re also forearm supinators. Based on this, we’ve found the best way to ensure maximal biceps recruitment when doing dumbbell biceps curls is to hit both (resisted) elbow flexion and forearm supination by holding the handle in a unique way.
Here’s a new gripping strategy we use, which I can promise will give you a much better biceps pump!
Instead of gripping the dumbbell from the middle (in the traditional manner), grip toward the thumb side with your hand as far to this side as possible.
Doing this will force you to resist forearm pronation by using more of your biceps as supinators.