Description

The dumbbell standing inner biceps curl v. 2 is an isolation exercise that targets the biceps muscles.

Starting Position

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended and palms facing inward.

Technical Execution

Keep your elbows close to your body, exhale as you curl the weights up towards your shoulders, and squeeze the biceps at the top position.

Range of Motion

Maintain a full range of motion by fully extending your arms at the bottom and hinging at the elbows to curl the weights towards your shoulders.

Variations

You can perform this exercise seated or with alternate arm curls for variety.

Common Mistakes

Common mistakes include swinging the weights, using momentum instead of controlled movements, and not fully extending the arms at the bottom of the movement.

Practical Advice

Ensure to maintain proper form throughout the exercise, focus on controlling the weight, and fully contract the biceps at the top of the movement.

Additional Notes

This variation emphasizes the inner part of the biceps and can help improve overall biceps definition.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms