Standing Inner-Biceps Curl
How to do the Standing Inner-Biceps Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
,
Dumbbell
How to do the 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.
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Every Standing Inner-Biceps Curl set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Standing Inner-Biceps Curl: common questions
What muscles does the Standing Inner-Biceps Curl work?
The Standing Inner-Biceps Curl primarily works the Biceps.
Is the Standing Inner-Biceps Curl suitable for beginners?
The Standing Inner-Biceps Curl is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Standing Inner-Biceps Curl?
To do the Standing Inner-Biceps Curl you'll need a dumbbell.
Is the Standing Inner-Biceps Curl a compound or isolation exercise?
The Standing Inner-Biceps Curl is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Standing Inner-Biceps Curl with correct form?
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. Follow the full step-by-step above for the complete movement.
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