Speed workouts with consistent intervals don’t quite capture the sudden changes in pace and fatigue that naturally occur in races as thoroughly as workouts with hammer intervals, says Gaudette.

Both hammer curls and bicep curls have a place in your strength-training routine. Varying your grip and angle helps you avoid plateaus and keeps your workouts interesting.

By focusing your workout on a combination of machines and free weights, you can create a simple and well-rounded program that can be easily progressed as your strength improves. A good rule of ...