Here are the 4 best different ways to do a bicep curl. Incorporate these into your arm workouts; don’t be surprised if you feel a new type of soreness the next day.
Set 1: Do this set with supination — that is, start with your arm braced against your inner thigh, palm facing back at the bottom, and then twist your palm to face up as you curl. At the top, at peak contraction, your little finger should be higher than your thumb.
Set 2: Do all reps with your palm up — in the supinated position. In other words, don’t twist your hand.
Set 3: Go back to supinating, but do your concentration curls standing — Arnold style. He was also a big fan of supinating his hand — and he built some incredible biceps.
Set 4: Kneeling single arm curl Your biceps have two functions: to bend your elbows and supinate your forearms. Doing both with heavy weights and low reps leads to fast results. When you do these curls from a kneeling position, with the weight on one side, your obliques work overtime to keep you upright, giving you another way to target your core and biceps simultaneously.