Standing Inner-Biceps Curl

An intermediate strength exercise for the biceps, done with a dumbbell.

Movement guide

Standing Inner-Biceps Curl

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell

Muscle focusBiceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Biceps curl machine demonstrated on the 3D figure

3D demoBiceps curl machineBeginner · Strength machine

Similar move, beginner grade.

This move

Standing Inner-Biceps Curl demonstrated on the 3D figure

3D demoStanding Inner-Biceps CurlIntermediate · A dumbbell

Intermediate grade (source-assigned).

Harder option

3D demoChin-upAdvanced · Pull-up bar

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps.

Equipment

A dumbbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Dumbbell biceps curl demonstrated on the 3D figure

3D demoDumbbell biceps curlBeginner · A dumbbell

Incline Inner Biceps Curl demonstrated on the 3D figure

3D demoIncline Inner Biceps CurlBeginner · A dumbbell + A bench or box

Seated Dumbbell Inner Biceps Curl demonstrated on the 3D figure

3D demoSeated Dumbbell Inner Biceps CurlBeginner · A dumbbell + A bench or box

Alternating dumbbell curl demonstrated on the 3D figure

3D demoAlternating dumbbell curlIntermediate · A dumbbell

Alternating hammer curl demonstrated on the 3D figure

3D demoAlternating hammer curlIntermediate · A dumbbell

Alternating incline dumbbell curl demonstrated on the 3D figure

3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the Standing Inner-Biceps Curl work?

Mainly the biceps.

What equipment do I need for the Standing Inner-Biceps Curl?

A dumbbell.

Is the Standing Inner-Biceps Curl good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Biceps curl machine.

What is an easier alternative to the Standing Inner-Biceps Curl?

Try the Biceps curl machine. It works similar muscles at a lower grade.

How do I make the Standing Inner-Biceps Curl harder?

Progress to the Chin-up, or add load, range or slower lowering once your form is solid.