TETSUDumbbell Standing Inner Biceps Curl
The Dumbbell Standing Inner Biceps Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Standing Inner Biceps Curl
- Stand up straight with a dumbbell in each hand, palms facing your torso.
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- While holding your upper arms stationary, curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Slowly begin to bring the dumbbells back to the starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Common questions
What muscles does the Dumbbell Standing Inner Biceps Curl work?
The Dumbbell Standing Inner Biceps Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Standing Inner Biceps Curl?
You need a dumbbell to perform the Dumbbell Standing Inner Biceps Curl.
How many sets and reps of the Dumbbell Standing Inner Biceps Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Standing Inner Biceps Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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