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.
How to program the Standing Inner-Biceps Curl
Sets and reps
As an isolation movement, the Standing Inner-Biceps Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Inner-Biceps Curl is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Standing Inner-Biceps Curl work?
The Standing Inner-Biceps Curl primarily targets the Biceps.
What equipment do I need for the Standing Inner-Biceps Curl?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Standing Inner-Biceps Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
