Standing Inner-Biceps Curl

GymDaze demonstration

Watch Standing Inner-Biceps Curl

Technique

How to perform Standing Inner-Biceps Curl

1. Stand with a dumbbell in each hand, feet planted and elbows close to your torso.
2. Turn your upper arms outward so the hands and palms face forward and outward.
3. Keep that outward hand orientation as you bend your elbows to curl the dumbbells toward your shoulders.
4. Keep the upper arms in position rather than swinging them forward or lifting your elbows.
5. Lower the dumbbells under control while keeping the palms turned outward; do not rotate back to a neutral grip.
6. Repeat with your torso still and wrists aligned with the forearms.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.