Standing Inner-Biceps Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
Starting position
End position
How to Do Standing Inner-Biceps Curl
- Stand 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.
- Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
- While 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).
- Only 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.
- Hold the contracted position for a second as you squeeze the biceps.
- Slowly 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.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Standing Inner-Biceps Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Standing One-Arm Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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2
Standing Dumbbell Reverse Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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3
Close-Grip Standing Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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4
Standing Biceps Cable Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
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5
Wide-Grip Standing Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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6
Drag Curl
An intermediate compound strength exercise that works the biceps, using a barbell.
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7
Incline Inner Biceps Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Lying Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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9
Lying High Bench Barbell Curl
An intermediate isolation strength exercise that works the biceps, using a barbell.
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10
Overhead Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
Frequently Asked Questions
What muscles do standing inner-biceps curl work?
Standing Inner-Biceps Curl primarily works the biceps.
What equipment do I need for standing inner-biceps curl?
Standing Inner-Biceps Curl uses dumbbells.
Standing Inner-Biceps Curl: is it suitable for beginners?
Standing Inner-Biceps Curl is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of standing inner-biceps curl?
Standing One-Arm Cable Curl, Standing Dumbbell Reverse Curl, Close-Grip Standing Barbell Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my standing inner-biceps curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; standing inner-biceps curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Standing Inner-Biceps Curl with AI
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