Dumbbell Standing Inner Biceps Curl

Dumbbell Standing Inner Biceps Curl

The Dumbbell Standing Inner Biceps Curl is an effective exercise that targets the inner portion of your biceps, helping to shape and strengthen this often overlooked muscle group. To get started, all you need is a set of dumbbells and a sturdy standing position. This exercise is suitable for both beginners and advanced fitness enthusiasts, making it a versatile addition to any arm routine. By isolating the inner biceps, this curl variation helps to enhance the definition and size of your biceps, giving your arms a more balanced and aesthetic look. Additionally, it can also improve your overall arm strength, which can positively impact your performance in exercises such as push-ups, pull-ups, and other upper body movements. Remember, proper form is crucial to maximize the effectiveness of this exercise and prevent injury. Maintaining a stable and upright standing position is key, engaging your core for stability throughout the movement. By alternating your arms or performing the curls simultaneously, you can challenge your biceps in different ways and add variety to your routine. To optimize your results, consider incorporating the Dumbbell Standing Inner Biceps Curl into a well-rounded arm workout routine that includes exercises targeting other areas of the biceps, such as the outer biceps and brachialis. It's also important to focus on proper nutrition and rest to support muscle growth and recovery. So, grab those dumbbells, find your perfect stance, and enjoy sculpting your biceps with the Dumbbell Standing Inner Biceps Curl!


  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an underhand grip.
  • Keep your elbows close to your torso and your palms facing up.
  • While keeping your upper arms stationary, curl the weights towards your shoulders by contracting your biceps.
  • Continue to curl the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Hold the contracted position for a brief pause, squeezing your biceps.
  • Slowly lower the dumbbells back to the starting position, fully extending your arms.
  • Repeat the movement for the recommended amount of repetitions.

Tips & Tricks

  • Start with lower weight dumbbells and gradually increase the weight as you become stronger.
  • Ensure proper form and technique to avoid injury and maximize muscle activation.
  • Engage your core and maintain a stable posture throughout the exercise.
  • Focus on feeling the contraction in your inner biceps with each rep.
  • Breathe out as you curl the dumbbells up and inhale as you lower them down.
  • Control the movement and avoid using momentum to lift the weights.
  • Alternate between doing the exercise seated and standing to target different muscle fibers.
  • Incorporate supersets or drop sets to add intensity to your workout.
  • Combine the dumbbell standing inner biceps curl with other biceps and arm exercises to create a well-rounded workout.
  • Listen to your body and rest when needed to prevent overtraining and promote muscle recovery.


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