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LiftSets / Exercises / Standing Inner-Biceps Curl

Standing Inner-Biceps Curl

Works the biceps.

Standing Inner-Biceps Curl, start position, with the working muscles highlighted
Start
Standing Inner-Biceps Curl, finish position, with the working muscles highlighted
Finish

Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.

Muscles worked

biceps

How many reps

GoalReps per set
Strength4-6
Muscle size8-12
Endurance12-20+

Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.

Kitdumbbell
Levelintermediate

What to think about

How to do it

  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.

Other exercises for the biceps

Track it in LiftSets

Log standing inner-biceps curl with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store