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Standing Inner-Biceps Curl

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Biceps. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps

How to perform Standing Inner-Biceps Curl

  1. Step 1. 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.
  2. Step 2. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
  3. Step 3. 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).
  4. Step 4. 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.
  5. Step 5. Hold the contracted position for a second as you squeeze the biceps.
  6. Step 6. 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.
  7. Step 7. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary benefit of the standing inner-biceps curl?

By rotating the arms outward, this variation emphasizes the short head of the biceps. This helps develop thickness and width on the inner portion of the upper arm.

How should I position my arms during the movement?

Keep your elbows tucked against your ribs while rotating your forearms away from your midline. Maintain this external rotation throughout the entire range of motion.

What is a common mistake to avoid during this exercise?

Avoid using momentum or swinging the weights to complete the rep. Keep the torso stationary and ensure the elbows do not drift forward or away from the body.

How can beginners modify this exercise if they struggle with stability?

Performing the movement while seated on a bench provides more core stability and prevents swaying. This allows the lifter to focus entirely on the bicep contraction.

What is the recommended set and rep range for this movement?

This isolation exercise is most effective in the 3 to 4 set range with 10 to 15 repetitions. Focus on a controlled tempo and a strong squeeze at the top of each rep.

Sample sets & reps for Standing Inner-Biceps Curl

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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