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Standing Inner-Biceps Curl

A intermediate strength exercise for the biceps, done with a dumbbell.

Standing Inner-Biceps Curl: starting positionStanding Inner-Biceps Curl: finishing position
Main muscles
Biceps
Equipment
Dumbbell
Level
Intermediate
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Inner-Biceps Curl

Questions

What muscles does the Standing Inner-Biceps Curl work?

Mainly the biceps.

Is the Standing Inner-Biceps Curl good for beginners?

It's rated intermediate. Beginners can build up to it with Alternate Hammer Curl first.

What can I do instead of the Standing Inner-Biceps Curl?

Good alternatives that train the biceps: Dumbbell Prone Incline Curl, Standing Dumbbell Reverse Curl, Zottman Curl or Zottman Preacher Curl.

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

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).