Standing Inner-Biceps Curl

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.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Close-Grip EZ Bar Curl Barbell Close-Grip Standing Barbell Curl Barbell Lying High Bench Barbell Curl Barbell Preacher Curl Barbell

Easier than the Standing Inner-Biceps Curl

Same movement pattern, lower entry difficulty — work up from here.

Alternate Hammer Curl beginner · Dumbbell Alternate Incline Dumbbell Curl beginner · Dumbbell Barbell Curl beginner · Barbell

Superset the Standing Inner-Biceps Curl with

Opposing triceps work — alternate sets without extra rest.

Dumbbell One-Arm Triceps Extension triceps Lying Dumbbell Tricep Extension triceps Seated Bent-Over Two-Arm Dumbbell Triceps Extension triceps Tate Press triceps

Common questions

What muscles does the Standing Inner-Biceps Curl work?

The Standing Inner-Biceps Curl primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Standing Inner-Biceps Curl?

Dumbbells. Without dumbbells, Barbell Curl, Barbell Curls Lying Against An Incline, and Close-Grip EZ Bar Curl train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Standing Inner-Biceps Curl suitable for beginners?

It is rated intermediate. Start with Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl and work up.

Where should the Standing Inner-Biceps Curl go in a workout?

Late — the Standing Inner-Biceps Curl is isolation work, so it follows your compounds. Supersetting it with Dumbbell One-Arm Triceps Extension and Lying Dumbbell Tricep Extension cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine