Arms
The main muscle group listed for this exercise.
Exercise guide
Standing Inner-Biceps Curl
Standing Inner-Biceps Curl is an intermediate-level arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: curl. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Standing Inner-Biceps Curl
- 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.
- Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
- 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).
- 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.
- Hold the contracted position for a second as you squeeze the biceps.
- 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.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Standing Inner-Biceps Curl.
What muscles does Standing Inner-Biceps Curl work?
Standing Inner-Biceps Curl primarily trains the arms.
Is Standing Inner-Biceps Curl beginner-friendly?
It is listed as intermediate.
What equipment do I need for Standing Inner-Biceps Curl?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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