Standing Inner-Biceps Curl
The Standing Inner-Biceps Curl isolates the Biceps through a controlled range of motion. This intermediate-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Standing Inner-Biceps Curl
- 1
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.
- 2
Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
- 3
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).
- 4
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.
- 5
Hold the contracted position for a second as you squeeze the biceps.
- 6
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.
- 7
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Inner-Biceps Curl work?
The Standing Inner-Biceps Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Standing Inner-Biceps Curl good for beginners?
The Standing Inner-Biceps Curl is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Standing Inner-Biceps Curl?
You need dumbbell to perform the Standing Inner-Biceps Curl. Most commercial gyms will have this available.
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