The palm-up bicep curl is an essential movement for building bigger, stronger arms, emphasizing the short head of the biceps (biceps brachii short head). When executed with perfect biomechanics, this exercise maximizes muscle activation, improves arm width and peak, and prevents common form breakdowns.
In this ultimate guide, I’ll break down how to execute the palm-up bicep curl with precision, discuss common mistakes, and reveal my Pro Tip for performing the movement with superior posture, balance, and control to lift heavier weight more effectively.
The Biomechanics of a Perfect Palm-Up Bicep Curl
A proper palm-up bicep curl requires strict form and controlled movement. Unlike hammer or reverse curls, this supinated grip curl shifts more tension onto the short head of the biceps, which enhances arm width and peak development.
Step-by-Step Execution of a Palm-Up Bicep Curl
Set Your Stance
Stand with feet shoulder-width apart or use a split stance for better balance (see Pro Tip below).
Hold a barbell, dumbbells, or EZ curl bar with palms facing up (supinated grip).
Keep shoulders back, chest up, and elbows tucked close to your torso.
Initiate the Curl
Engage your core and avoid swinging.
Curl the weight by flexing your elbows, lifting the weight toward your shoulders.
Focus on keeping your elbows stationary and palms supinated throughout.
Peak Contraction
At the top, squeeze your biceps hard for 1-2 seconds.
Controlled Lowering Phase
Slowly lower the weight back to full extension while maintaining tension on the biceps.
Do not allow your elbows to flare forward or let gravity drop the weight.
Repeat for 3-4 Sets of 8-15 Reps
Adjust the weight based on your strength and hypertrophy goals.
Muscles Worked in a Palm-Up Bicep Curl
✅ Short Head of the Biceps (Biceps Brachii Short Head) – The inner portion of the biceps, responsible for bicep width and peak.
✅ Long Head of the Biceps (Biceps Brachii Long Head) – The outer portion, which contributes to overall arm length and fullness.
✅ Brachialis – A deep muscle that adds arm thickness.
✅ Brachioradialis – The forearm muscle, providing grip strength and wrist stability.
💡 Why the Short Head Works More in a Palm-Up Curl
A supinated grip keeps the short head of the biceps under greater tension, increasing its role in arm width and peak development.
Common Mistakes & How to Fix Them
🚫 Swinging the Weights (Using Momentum)
✔ Fix: Keep your core engaged and eliminate body sway—focus on controlled movement.
🚫 Lifting Too Heavy
✔ Fix: If form breaks down, lower the weight and focus on slow, controlled reps.
🚫 Letting Elbows Drift Forward
✔ Fix: Keep your elbows locked at your sides—moving them forward shifts the load off the biceps.
🚫 Not Fully Extending at the Bottom
✔ Fix: Lower all the way down to maintain full range of motion and maximize gains.
🚫 Rushing Through Reps
✔ Fix: Lower the weight for 2-3 seconds to increase time under tension.
Pro Tip: The ROMATZ Method for the Perfect Palm-Up Curl
💡 Here’s how to perform the palm-up bicep curl more effectively, lift more weight, and increase stability.
Step 1: The Perfect Setup
✅ Stand in front of a mirror.
✅ Pull your shoulders up and back, chest out.
✅ Your shirt should tighten across your chest—this indicates proper posture.
Step 2: The Split Stance Advantage
✅ Take a split stance—one foot in front of the other.
✅ Keep your knees softly bent and hips centered between your feet.
✅ This prevents the weight from pulling you forward and improves stability for heavier lifts.
Step 3: The Self-Spot Method
✅ As the weight gets heavier, use a slight dip in your knees to assist the final reps.
✅ This allows you to complete the rep without breaking form or momentum.
💡 Why This Works: The split stance provides better balance, prevents heels from lifting, and allows more controlled force output, leading to greater strength and muscle activation.
Palm-Up Bicep Curl Variations
🔹 Beginner Variations
Seated Dumbbell Palm-Up Curls – Eliminates body sway, enforcing strict form.
Resistance Band Curls – Maintains constant tension throughout the movement.
🔹 Intermediate Variations
Barbell Palm-Up Curls – Allows for heavier weight and bilateral strength development.
Alternating Dumbbell Curls – Focuses on unilateral strength and stability.
🔹 Advanced Variations
Incline Dumbbell Curls – Stretches the biceps for greater muscle activation.
Tempo Curls (Slow Negatives) – Increases time under tension for maximum hypertrophy.
One-Arm Isometric Hold Curls – Holds one arm at 90 degrees while curling with the other.
How to Program Palm-Up Bicep Curls
📌 For Strength & Hypertrophy (Muscle Growth):
3-4 sets of 8-12 reps using moderate-to-heavy weight.
📌 For Endurance & Definition:
3 sets of 12-15 reps with lighter weight and controlled tempo.
📌 For Peak Development & Arm Width:
Use supination emphasis and full range of motion.
Final Thoughts: Why You Need Palm-Up Curls in Your Routine
The palm-up bicep curl is an essential exercise for bigger, stronger arms, specifically targeting the short head of the biceps for peak and width development.
By applying proper biomechanics, avoiding common mistakes, and utilizing the ROMATZ method, you’ll lift heavier weight with better balance and stability, maximizing your bicep gains.
If you’re serious about building stronger arms, check out Dennis Romatz Fitness for personalized coaching and expert guidance.
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About the Author
Dennis Romatz is a nutrition coach, and certified personal trainer in Chicago in the downtown Chicago Lakeshore East neighborhood providing personal training scheduled at your convenience at apartment & condo gyms, and in-home. Tailored training programs are designed to meet your individual needs & goals and guaranteed to get you in the best shape of your life in 3 months or less or your money back. Dennis has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram on or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.
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