Upper Arms Exercise · Dumbbell

Expand

Dumbbell Standing Inner Biceps Curl V. 2

Also known as: Dumbbell Standing Inner Bicep Curl V. 2, Db Standing Inner Biceps Curl V. 2, Dumbell Standing Inner Biceps Curl V. 2

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

Share Embed & Cite

Form and technique verified by certified strength coaches; see our editorial standards.

Another variation on the inner-biceps curl theme — elbows flared slightly, palms rotating in at the top to chase peak contraction on the inner head rather than raw strength. It's best treated as a finishing movement after heavier curls, done with control rather than load.

How to Do the Dumbbell Standing Inner Biceps Curl V. 2

1. Stand tall holding a dumbbell in each hand with your palms facing your torso.
2. Keep your elbows tucked to your sides and turn your palms to face forward.
3. Without letting your upper arms move, curl the weights upward while contracting your biceps.
4. Keep lifting until your biceps are fully squeezed and the dumbbells reach shoulder height.
5. Hold that peak-contraction position for a brief moment.
6. Breathe in as you slowly return the dumbbells to the starting position.
7. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the biceps.

Technique & Form Tips

Single-joint elbow flexion isolated in the sagittal plane. Focuses mechanical load on biceps brachii (long and short heads) and brachialis with minimal torso swinging.

Common Mistakes to Avoid

• Swinging Hips & Lower Back: Using momentum from the hips to swing the weight upward eliminates the initial concentric overload on the biceps.
• Drifting Elbows Forward: Allowing elbows to travel forward past the ribs recruits the anterior deltoids and takes tension off the biceps apex.
• Dropping the Eccentric Phase: Letting the weight fall quickly without resistance wastes 50% of the muscle-building stimulus from eccentric microtrauma.

How to Breathe During This Exercise

Inhale on controlled lowering (2-3s eccentric); exhale on elbow contraction to peak tension.

Comfort & Joint Safety Tips

Lifters with distal biceps tendinopathy or golfer's elbow (medial epicondylitis) should use neutral-grip hammer curls or EZ-bars to reduce wrist pronation torque. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.

Muscles Worked

The Dumbbell Standing Inner Biceps Curl V. 2 mainly targets your Biceps, with your Forearms helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps EZ Bar Seated Close Grip Concentration Curl EZ Barbell · Biceps

FAQ

What muscles does the Dumbbell Standing Inner Biceps Curl V. 2 work?

The Dumbbell Standing Inner Biceps Curl V. 2 mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Standing Inner Biceps Curl V. 2?

You do the Dumbbell Standing Inner Biceps Curl V. 2 with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What is the most common form mistake on the Dumbbell Standing Inner Biceps Curl V. 2?

The most common mistake is swinging hips & lower back: Using momentum from the hips to swing the weight upward eliminates the initial concentric overload on the biceps.. Lowering the weight slowly (about 2 to 3 seconds) builds more muscle and keeps your joints safe.

How many sets and reps should I perform on the Dumbbell Standing Inner Biceps Curl V. 2?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Standing Inner Biceps Curl V. 2?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.