dumbbell standing inner biceps curl v. 2
dumbbell standing inner biceps curl v. 2 — highlighted muscle: biceps

Muscles worked

biceps, forearms

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dumbbell standing inner biceps curl v. 2

Body part
upper arms
Equipment
dumbbell
Target muscle
biceps
Muscle group
forearms

Secondary muscles

forearms

How to perform it

  1. 1

    Stand up straight with a dumbbell in each hand, palms facing your torso.

  2. 2

    Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.

  3. 3

    While holding your upper arms stationary, curl the weights while contracting your biceps.

  4. 4

    Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

  5. 5

    Hold the contracted position for a brief pause as you squeeze your biceps.

  6. 6

    Slowly begin to bring the dumbbells back to the starting position as your breathe in.

  7. 7

    Repeat for the recommended amount of repetitions.

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