Standing Inner-Biceps Curl
Muscles worked
Instructions
- 1Stand 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.
- 2Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
- 3While 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).
- 4Only 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.
- 5Hold the contracted position for a second as you squeeze the biceps.
- 6Slowly 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.
- 7Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Standing Inner-Biceps Curl
The standing inner-biceps curl applies the same outward-curling principle as its seated version while standing, moving the dumbbells outward instead of straight up in front of the body. Standing with your feet shoulder-width apart, you start with a neutral grip and elbows close to the torso, then curl the dumbbells outward while rotating your wrists to finish in supination, palms up, once the biceps are fully contracted. Keeping the forearms aligned with the outer deltoids throughout is essential to correctly target the inner biceps and avoid loading the shoulders. It's a technical exercise that demands focus on the path, particularly effective for adding volume and definition to the biceps alongside a standard curl, as long as you avoid using body momentum to compensate for too heavy a load.
check_circleBenefits
- check_circleTargets the inner biceps from a specific angle
- check_circleComplements a standard curl well for added volume
- check_circleImproves technical control over wrist rotation
- check_circleRequires nothing more than a pair of dumbbells
lightbulbExecution tips
- lightbulbKeep your forearms aligned with your outer deltoids
- lightbulbUse a light load to properly control the path
- lightbulbAvoid any torso momentum during the movement
- lightbulbRotate your wrists gradually, not all at once
warningCommon mistakes
- warningCurling the dumbbells straight up instead of outward
- warningUsing body momentum to lift too heavy a load
- warningLetting the elbows drift away from the torso
- warningRotating the wrists too early in the movement
helpFrequently asked questions
How is this different from the seated version?expand_more
The principle is identical, but the standing version demands more core bracing to stay stable.
Why rotate the wrists during the lift?expand_more
That supination rotation intensifies the biceps contraction once the dumbbells reach the top position.
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