Dumbbell Standing Inner Biceps Curl
Description
The dumbbell standing inner biceps curl is performed standing with the elbows pointed outward as you curl the dumbbells. The wide elbow position emphasizes the short head of the biceps and the inner arm fibers, building inner arm thickness compared to standard curls with elbows pinned to the body.
Muscle Group
Equipment Required
Dumbbell Standing Inner Biceps Curl Instructions
- Stand tall with feet shoulder-width apart.
- Hold a dumbbell in each hand at your sides with palms facing forward.
- Brace your core and pull your shoulders back.
- As you curl, allow your elbows to flare slightly outward.
- Curl both dumbbells up to shoulder height.
- Continue until your forearms are roughly vertical.
- Squeeze the inner biceps hard at the top.
- Lower the dumbbells back down with control to full extension.
Dumbbell Standing Inner Biceps Curl Form & Visual
Dumbbell Standing Inner Biceps Curl Benefits
- Targets inner biceps and short head
- Builds inner arm thickness
- Different stimulus than standard curls
- Useful for hypertrophy training
- Pairs well with outer-grip curls
- Strong peak contraction
Dumbbell Standing Inner Biceps Curl Muscles Worked
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
Dumbbell Standing Inner Biceps Curl Variations & Alternatives
- Dumbbell Biceps Curl
- Wide Grip Curl
- Preacher Curl
- Concentration Curl
