Standing Inner-Biceps Curl
Works the biceps.
- Primary muscles
- Biceps
- Equipment
- Dumbbell
- Level
- Intermediate
- Mechanic
- Isolation
- Force
- Pull
How to do it
- Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.
- Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
- While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up).
- Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids.
- Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip.
- Repeat for the recommended amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Biceps exercises
- Alternate Hammer Curl Dumbbell
- Alternate Incline Dumbbell Curl Dumbbell
- Concentration Curls Dumbbell
- Cross Body Hammer Curl Dumbbell
- Dumbbell Alternate Bicep Curl Dumbbell
- Dumbbell Bicep Curl Dumbbell
- Dumbbell Prone Incline Curl Dumbbell
- Flexor Incline Dumbbell Curls Dumbbell