Standing Inner Biceps Curl

What is standing inner-biceps curl? The standing inner-biceps curl is a focused isolation exercise that primarily targets the inner head of the biceps muscle. This exercise helps in developing definition and strength in the inner part of the biceps.

Tutorial

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended by your sides and palms facing forward.
2. Keeping your upper arms stationary, exhale as you curl the weights upwards towards your shoulders while keeping your palms facing each other.
3. Hold for a second at the top of the movement, then slowly lower the weights back to the starting position.
4. Repeat for the desired number of repetitions.

Common Mistakes

• Using momentum to swing the weights up, instead of focusing on controlled movements.

• Allowing the elbows to move forward or backward during the curl. - Gripping the dumbbells too tightly, which can engage the forearms more than the biceps.

• Not using a full range of motion by not fully extending the arms at the bottom of the movement.

Tips for Better Results

• Focus on squeezing the biceps at the top of the curl to maximize muscle contraction.

• Keep your core engaged and maintain proper posture throughout the exercise. - Use a weight that challenges you but still allows you to perform the exercise with proper form.

• Incorporate variations such as incline inner-biceps curls or alternating arms to target the muscles from different angles.

Muscles Worked The standing inner-biceps curl primarily targets the inner head of the biceps muscle. Additionally, it engages the brachialis and brachioradialis muscles in the forearm to a lesser extent.