Standing Inner-Biceps Curl

Instructions

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.

Frequently asked questions

What muscles does the Standing Inner-Biceps Curl work?

Standing Inner-Biceps Curl primarily targets the Biceps. This makes it an effective strength exercise for building biceps development.

What equipment do I need for the Standing Inner-Biceps Curl?

You will need a dumbbell to perform the Standing Inner-Biceps Curl. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Standing Inner-Biceps Curl suitable for beginners?

The Standing Inner-Biceps Curl is an intermediate exercise. You should have a solid foundation of basic strength movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

Is the Standing Inner-Biceps Curl a compound or isolation exercise?

The Standing Inner-Biceps Curl is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Standing Inner-Biceps Curl?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Standing Inner-Biceps Curl?

Good alternatives include the Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Barbell Curl. These exercises target similar muscle groups (Biceps) and can be substituted based on available equipment or training preference.

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