Standing Inner-Biceps Curl

A biceps isolation exercise using dumbbells with a neutral-to-supinated grip, emphasizing the inner biceps and creating unique stimulus through wrist rotation during the movement.

Instructions

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at arm’s length at your sides. Your elbows should be close to your torso throughout the movement.
2. Begin with a neutral grip (palms facing inward toward your thighs). This is the starting position.
3. Curl the dumbbells upward while contracting your biceps and rotating your wrists so that your palms face upward (supination) as you raise the weights.
4. Continue the upward motion until your biceps are fully contracted and the dumbbells reach shoulder height.
5. Keep your forearms aligned with your outer deltoids, and maintain constant tension throughout the movement.
6. Pause briefly at the top, squeezing your biceps hard.
7. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the neutral grip position as you descend.
8. Repeat for the prescribed number of repetitions.

Tips

• The wrist rotation (supination) from neutral to palms-up is crucial for this exercise’s effectiveness and unique stimulus on the biceps.
• Keep your upper arms completely stationary—all movement should occur at the elbow and through wrist rotation.
• Perform the movement with a controlled tempo, emphasizing the squeeze at the top of each rep.
• This variation provides different stimulus than standard supinated curls, helping to prevent plateaus.
• Rotate your wrists smoothly throughout the movement for optimal biceps engagement.
• This exercise builds biceps thickness and strength while improving forearm development.