Standing Inner-Biceps Curl
The Standing Inner-Biceps Curl is an effective exercise for strengthening the biceps. To perform this exercise, stand up with a dumbbell in each hand held at arms length with your elbows close to the torso and your legs shoulder's width apart. Rotate the palms of the hands so that they are facing inward in a neutral position. While keeping the upper arms stationary, curl the weights out while contracting the biceps and breathing out. Your wrist should turn so that when the weights are fully elevated you have a supinated grip. Hold the contracted position for a second before slowly returning to the starting position. Variations to this exercise include sitting down on a bench with or without back support or alternating arms.
Type:
Strength
Muscles Used:
Biceps
Level:
Beginner
Equipment:
Dumbbell
Benefits Of This Exercise
- Strengthens the biceps muscles
- Improves grip strength
- Increases muscle endurance
- Improves coordination and balance
- Improves range of motion in the arms
- Can be done standing, sitting on a bench or alternating arms
- Can be done with or without back support
Step by Step Instructions For Standing Inner-Biceps Curl
- Begin by standing up with a dumbbell in each hand, holding them at arms length. Make sure your elbows are close to your torso and your legs are shoulder-width apart.
- Rotate your palms so that they are facing inward, in a neutral position. This will be your starting position.
- While keeping your upper arms stationary, curl the weights outwards and contract your biceps as you exhale. Your wrists should turn so that your palms are facing up at the top of the movement.
- Only your forearms should be moving during this exercise. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Remember to keep your forearms aligned with your outer deltoids.
- Squeeze your biceps and hold the contracted position for a second.
- Slowly lower the dumbbells back to the starting position as you inhale. Rotate your wrists to switch back to a neutral grip.
- Repeat the exercise for the recommended number of repetitions.
Variations:
- You can perform this exercise while sitting on a bench, with or without back support.
- Another variation is to alternate arms, lifting the right arm for one repetition, then the left, and so on.
Warm Up Tips
- Before starting the exercise, make sure to warm up your biceps and shoulders with some light stretching and mobility exercises.
- Start by standing up straight with a dumbbell in each hand, held at arms length. Keep your elbows close to your torso and your legs shoulder's width apart.
- Rotate your palms inward, so that they are facing each other in a neutral position. This will be your starting position.
- As you exhale, curl the weights out while contracting your biceps. Make sure to keep your upper arms stationary and only move your forearms. Your wrists should turn so that your palms are facing up when the weights are fully elevated.
- Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Keep your forearms aligned with your outer deltoids for proper form.
- Hold the contracted position for a second, squeezing your biceps to maximize the effectiveness of the exercise.
- Slowly lower the dumbbells back to the starting position as you inhale. Rotate your wrists back to a neutral grip.
- Repeat the exercise for the recommended number of repetitions.
Variations:
- If you prefer, you can perform this exercise sitting down on a bench. You can also choose to use a bench with or without back support.</li
Standing Inner-Biceps Curl Safety Tips
- 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.
Variations:
- There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support.
- You can also perform it by alternating arms
Incorporating Into Other Workouts
One way to incorporate the Standing Inner-Biceps Curl into workouts is by including it in an upper body strength training routine. Here is an example of how it can be included:
1. Warm up: Begin the workout with a 5-10 minute warm up that includes dynamic stretches and light cardio exercises.
2. Compound exercises: Start with compound exercises that work multiple muscle groups, such as push-ups, pull-ups, or bench presses. Perform 2-3 sets of 8-12 repetitions for each exercise, resting for 1-2 minutes between sets.
3. Isolation exercises: After completing the compound exercises, move on to isolation exercises that target specific muscle groups. This is where the Standing Inner-Biceps Curl can be incorporated. Perform 3-4 sets of 10-12 repetitions for the biceps curl exercise, resting for 1 minute between sets.
4. Supersets: To increase intensity and save time, you can incorporate supersets into your workout. Pair the Standing Inner-Biceps Curl with another exercise that targets a different muscle group, such as tricep dips or shoulder presses. Perform 2-3 supersets, alternating between the two exercises with minimal rest in between. Aim for 8-10 repetitions per exercise.
5. Core exercises: Include core exercises such as planks, Russian twists, or bicycle crunches to strengthen your abdominal muscles. Perform 2-3 sets of 12-15 repetitions for each exercise, resting for