Glenn Dawson compares supinated curls and hammer curls for bicep growth. Supinated curls build the outer bicep peak with less forearm strain, while hammer curls add thickness but load the forearms more. Combining both gives balanced arm development.
What's the difference between doing your curls like this or doing your curls like this? When you twist your palm like this and do a supination of the wrist, you're going to hit more of your outer bicep and create a nice cut line where your bicep and your shoulder is. It makes you look more ripped than you actually are. It also puts less strain on the forearm and can push the bicep out more this way. So like a peak of your bicep. When you do a hammer curl like this, this neutral grip is actually better for your wrist. Puts more strain on the forearm itself and creates thickness in the bicep. So you're growing your bicep from the inside out. Those 2 different ways, combine them both so you get the best overall effect for your arms.
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