# Dumbbell Inner-Biceps Curl

URL: https://heatsy.app/ex/dumbbell-inner-curl

Also known as: Inner Biceps Curl, Standing Dumbbell Inner Curl, DB Inner-Biceps Curl, Dumbbell Inner-Bicep 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](https://heatsy.app/ex/incline-dumbbell-inner-curl)
- [Seated Dumbbell Inner-Biceps Curl](https://heatsy.app/ex/seated-dumbbell-inner-curl)

## Alternatives

- [Dumbbell Curl](https://heatsy.app/ex/dumbbell-curl)
- [Concentration Curl](https://heatsy.app/ex/dumbbell-concentration-curl)