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Biceps · Dumbbell · Beginner

How to do Dumbbell Standing Inner Biceps Curl

The dumbbell standing inner biceps curl is a strength exercise that targets the biceps, with secondary emphasis on the forearms. It involves curling dumbbells while standing, focusing on strict form and biceps contraction.

Dumbbell Standing Inner Biceps Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Dumbbell Standing Inner Biceps Curl, step by step

  1. Stand up straight with a dumbbell in each hand, palms facing your torso.
  2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
  3. While holding your upper arms stationary, curl the weights while contracting your biceps.
  4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Slowly begin to bring the dumbbells back to the starting position as your breathe in.
  7. Repeat for the recommended amount of repetitions.

Muscles worked

Dumbbell Standing Inner Biceps Curl works your biceps as the main mover, with help from your forearms.

Track Dumbbell Standing Inner Biceps Curl in SPLYT

Dumbbell Standing Inner Biceps Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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