Start: Sitting or standing, hold a pair of dumbbells with a neutral grip and let them hang at arm’s length.
Finish: Slowly curl the weights up toward your shoulders without changing your wrist position. Keep your upper arms tucked against your sides throughout. This grip targets the outer head of the biceps, the brachialis, and the brachioradialis.
We won’t do the entire list, but just about any variation that you can do with an underhand (supinated) grip you can also do with the hammer grip. Try alternating, piston-style, and inclined variations (especially inclined, since that position already stresses the outer head of the biceps).