Dumbbell Inner-Biceps Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Deltoid
• Rectus Abdominis
• Flexor Carpi Radialis

Equipment

• Dumbbells

Technique

1. Stand tall holding two dumbbells, palms forward, with the arms rotated a little outward.
2. Keep the elbows tucked against your sides.
3. Curl the dumbbells up and out toward the outside of your shoulders.
4. Lower along the same angled path to straight arms.

Cues

• Keep the palms facing up and slightly out throughout.
• The elbows stay pinned; only the forearms travel outward.

Common mistakes

• Letting the elbows drift away from the body.
• Rotating the palms back toward neutral on the way up.
• Swinging the torso.

Variations

• Incline Dumbbell Inner-Biceps Curl
• Seated Dumbbell Inner-Biceps Curl

Alternatives

• Dumbbell Curl
• Concentration Curl