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Standing Dumbbell Inner Biceps Curl

A standing curl performed with the arms angled slightly outward so the dumbbells travel toward the inner shoulder, biasing the short head of the biceps.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-standing-inner-biceps-curl-v-2

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Primary

Biceps brachii

Secondary

BrachialisForearm flexorsAnterior deltoids

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Stand tall with feet hip width apart and a dumbbell in each hand.
  2. 02Turn the palms up and angle the arms slightly away from the torso.
  3. 03Pin the elbows near the ribs with the hands wider than the elbows.
  4. 04Brace the trunk and set the shoulders back.

Execution

  1. 01Curl both dumbbells up and inward toward the front of the shoulders.
  2. 02Keep the palms fully supinated through the whole arc.
  3. 03Squeeze at the top with the dumbbells near the inner shoulder line.
  4. 04Lower slowly back out and down to full extension.

Checkpoints

  • -Hands stay wider than the elbows through the curl.
  • -Palms stay turned up from bottom to top.
  • -Elbows stay by the ribs instead of drifting forward.
  • -Both arms reach the top at the same time.

Common mistakes

  • -Letting the grip rotate to neutral and losing the short-head bias.
  • -Swinging the torso to start the rep.
  • -Bringing the elbows forward and turning it into a front raise.
  • -Cutting the bottom range short.

Programming notes

  • -Use 3 sets of 10 to 15 reps as a variation on the standard curl.
  • -Rotate with a standard-width curl block to block across training phases.
  • -Slightly lighter than a normal curl; hold full supination as the priority.

Related exercises

Seated Dumbbell Inner Biceps Curl

Dumbbell / Arms

Incline Dumbbell Inner Biceps Curl

Dumbbell / Arms

Standing Cable Inner Curl

Cable / Arms

Dumbbell Biceps Curl

Dumbbell / Arms

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