Want Wider and Bigger Biceps? Try Sam Sulek’s ‘Pinky’ Curl Method

Building bigger biceps does not always require a new exercise, a complicated machine, or endless sets. Sometimes, a small adjustment to the way you hold a dumbbell can change how clearly you feel an exercise working.

Sam Sulek has shared one such adjustment for dumbbell curls. He calls it pulling from the pinky. The method is simple, but it is not magic. It does not create a new part of the biceps or instantly make your arms wider. What it can do is give you a better cue for maintaining a strong grip, actively turning the palm upward, and finishing each curl with more control.

That matters because the biceps brachii does more than bend your elbow. It also helps rotate the forearm so that your palm faces upward. If a small grip change helps you perform that action more deliberately, it may improve your connection with the movement and make your curl sets more productive.

“Tip on dumbbell curls,’ Sulek says. ‘I hold the dumbbell with my palm touching the bottom. What that does is it just makes it easier for me to open my hand up and pull from my pinky, which helps me feel the bicep more.”

The key is to understand what this cue can realistically do, how to use it safely, and how to combine it with the training habits that actually drive biceps growth.

What Is Sam Sulek’s Pinky Curl Method?

In a standard dumbbell curl, most people place the handle across the center of the palm and wrap every finger firmly around it. Sulek changes that contact point slightly. He lets the dumbbell sit lower in his hand so that the heel of the palm is close to the lower weight plate, making the pinky side of the hand feel more involved in holding and lifting the dumbbell.

This position is not about hanging the dumbbell loosely from the fingertips. You still need a secure grip. The purpose is to make it easier to think about curling through the little finger side of the hand while you rotate your forearm until the palm faces upward.

Instead of letting the dumbbell rest across the middle of the palm, position it slightly lower so the pinky side of your hand is nearer the bottom weight plate. From there, keep a secure but relaxed grip and think about bringing your little finger upward as you curl. This can encourage you to actively rotate the forearm and finish the repetition with the palm facing up, rather than simply bending at the elbow.

It is primarily a mental and technical cue. Many lifters find that a good cue helps them control a muscle more effectively, especially when they are tempted to swing the weight or rush through the top half of a curl.

Why Forearm Rotation Matters During Curls

The biceps brachii crosses both the shoulder and elbow joints. Its familiar role is elbow flexion, which means bending your arm. However, it also contributes strongly to forearm supination, the movement that turns your palm upward.

This is why a curl performed with the palm facing upward feels different from a neutral grip hammer curl. Both exercises train the elbow flexors, but the demands on the biceps brachii and nearby muscles can differ according to hand position. Research comparing curl variations has shown that changes in grip and implement can alter muscle activation patterns in the biceps brachii and brachioradialis.

The pinky cue may be useful because it encourages you to include the rotational element of a supinated dumbbell curl rather than treating the exercise as a simple hinge at the elbow. As the dumbbell rises, gradually rotate the palm upward. At the top, your palm should be facing toward your shoulder or slightly beyond it if your wrist and elbow are comfortable.

That does not mean every repetition needs an exaggerated twist. Forcing the wrist into an extreme position can irritate the joint, especially if you already have wrist, elbow, or forearm pain. The goal is controlled supination, not an awkward or theatrical finish.

The Biceps Do Not Grow Wider in Isolation

The phrase wider biceps is useful because it describes the visual result many lifters want. Bigger arms can look broader from the front when the biceps, brachialis, and brachioradialis are well developed. But you cannot selectively widen one tiny strip of the biceps with a special grip.

The biceps brachii has two heads, commonly called the long head and short head. Both contribute to elbow flexion, while their relative contribution can shift depending on shoulder position, resistance direction, and the movement being performed. Underneath the biceps sits the brachialis, another powerful elbow flexor. The brachioradialis, which runs along the upper forearm, also contributes substantially during curls and can add thickness around the elbow and forearm.

Your arm shape is influenced by overall muscle size, skeletal structure, tendon length, and genetics. The pinky curl method can be a useful technique cue within a good training program, but it cannot override those factors.

How to Perform the Pinky Dumbbell Curl

Begin with a dumbbell that is lighter than you would normally use for strict curls. The altered hand placement can feel unfamiliar, and trying to force it with a heavy weight is a quick way to lose control of the dumbbell.

Stand tall with your feet about hip width apart. Hold the dumbbells at your sides with your arms straight but not locked. Let the handle sit slightly lower in your palm, while keeping all of your fingers firmly around it. The dumbbell must feel secure before you begin the repetition.

Start with your palms facing inward or slightly forward. Curl the dumbbell upward by bending your elbow. As the weight rises, rotate your forearm so that the palm turns upward. Think about lifting through the pinky side of your hand, but do not let the wrist bend backward or collapse toward the thumb.

Biceps vs Triceps: Which Makes Your Arms Look Bigger?

Keep your upper arm mostly still. A small natural amount of movement at the shoulder is not a disaster, but the more your elbow drifts forward and your torso leans back, the less the curl resembles a controlled biceps exercise. Pause briefly near the top when you can feel the biceps shorten, then lower the dumbbell under control.

The lowering phase deserves as much attention as the lift. Muscle growth is supported by repeated exposure to mechanical tension through a challenging range of motion. Dropping the weight quickly removes control from the exercise and makes it harder to keep the biceps working through the full repetition.

Avoid Turning the Cue Into a Grip Problem

The pinky cue should improve your control, not make the dumbbell unstable. If the handle rolls around in your hand, your wrist aches, or you feel as though the dumbbell could slip, move it back toward a more normal grip position.

You do not need to open your hand during the curl. Sulek’s language is best understood as a cue for where you direct your effort, not an instruction to release the dumbbell. Keep the hand closed around the handle and use the little finger side of the grip as a reminder to rotate the palm upward.

If you struggle to keep your wrists neutral, reduce the load and slow down. A wrist that stays stacked and stable allows you to train the biceps more effectively than a heavier dumbbell that pulls your hand out of position.

Does Feeling the Biceps Mean More Growth?

Feeling a muscle work can be useful, especially when it helps you improve technique and reduce unnecessary momentum. It is not, however, a direct measurement of hypertrophy.

A strong muscle sensation can come from fatigue, local metabolite buildup, a long muscle length, a deep pump, or simply paying closer attention to the exercise. None of these factors alone guarantees that a muscle will grow. The more important question is whether the exercise allows you to train hard, add productive volume over time, and progressively challenge the muscle.

Resistance training volume is strongly associated with hypertrophy. Research indicates that higher weekly training volume generally produces greater muscle growth, although the amount each person can recover from varies. Your pinky curls should therefore be part of a broader plan that includes enough hard biceps work across the week.

For many lifters, that means a mixture of supinated curls, hammer curls, and pulling movements such as chin ups or rows. The exact number of sets depends on your experience, recovery, and total training program. What matters is that the sets are challenging, technically consistent, and gradually progressed.

Use the Method as a Tool, Not a Test

You do not need to use the pinky cue on every curl you perform. It may work particularly well during controlled dumbbell curls, alternating curls, incline dumbbell curls, or concentration curls. These variations give you enough freedom to rotate the forearm naturally and pay attention to the path of each repetition.

It may be less useful during heavy cheat curls, very fast alternating curls, or exercises where a fixed bar limits natural wrist movement. A straight bar curl can be an excellent mass builder, but it locks both hands into one position. An EZ bar may feel more comfortable for some lifters because it allows a more angled grip.

The best choice is the variation you can train hard without joint pain and progressively overload over time. If the pinky cue makes dumbbell curls feel better and helps you keep the movement strict, it has done its job.

The Real Formula for Bigger Biceps

The pinky curl method is worth trying because it gives many lifters a clear, practical cue. It encourages a secure grip, a deliberate palm up finish, and more attention to what the biceps are doing during the curl. Those are useful qualities, particularly if your usual curls are dominated by momentum.

Still, arm growth will come from the basics. Train your biceps consistently, use a range of movements that feel good on your joints, work close enough to failure to make sets challenging, and gradually increase the demands of your training. Eat enough protein and total calories to support your goal, sleep well, and give your elbows and forearms time to recover.

Try the pinky cue with a lighter dumbbell for a few sessions. If it helps you create a better curl without discomfort, keep it in your toolbox. If it feels awkward or unstable, return to a conventional grip. The best curl technique is the one that lets you train your biceps hard, safely, and consistently for months.

References

• Marcolin, G., Panizzolo, F.A., Petrone, N., Moro, T., Grigoletto, D., Piccolo, D. and Paoli, A. (2018) ‘Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl’, PeerJ, 6, e5165. doi: 10.7717/peerj.5165.
• Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017) ‘Dose response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta analysis’, Journal of Sports Sciences, 35(11), pp. 1073 to 1082. doi: 10.1080/02640414.2016.1210197.
• Schoenfeld, B.J., Grgic, J., Ogborn, D. and Krieger, J.W. (2017) ‘Strength and hypertrophy adaptations between low versus high load resistance training: A systematic review and meta analysis’, Journal of Strength and Conditioning Research, 31(12), pp. 3508 to 3523. doi: 10.1519/JSC.0000000000002200.
• Van den Tillaar, R., Ettema, G. and Dittrich, N. (2017) ‘Effect of body position on electromyographic activity of the biceps brachii and triceps brachii during a dumbbell curl and overhead triceps extension’, Journal of Sports Science and Medicine, 16(4), pp. 507 to 513.

Key Takeaways