Dumbbell Standing Inner Biceps Curl exercise animation (Männlich)

Dumbbell Standing Inner Biceps Curl

Zielmuskel
Biceps Brachii
Synergistenmuskeln
Brachialis
Equipment
Dumbbell
Körperregion
Upper Arms
Typ
Strength

The dumbbell standing inner biceps curl is a standing arm-flexion exercise that primarily targets the biceps brachii, with the brachialis assisting through the lift. By holding the dumbbells supinated and letting the elbows track slightly wider than the torso, it emphasizes the inner portion of the biceps while keeping the movement simple to load and progress.

Dumbbell Standing Inner Biceps Curl: So führst du sie aus

  1. 1Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand at arm's length with your palms facing forward (supinated grip).
  2. 2Brace your core and let your elbows sit slightly out from your torso rather than pinned to your sides.
  3. 3Keeping your upper arms still, curl both dumbbells up toward your shoulders by bending only at the elbows.
  4. 4Squeeze your biceps hard at the top, keeping your wrists straight and your palms facing up.
  5. 5Pause briefly at the top of the curl without letting your elbows drift forward.
  6. 6Lower the dumbbells under control back to full arm extension, resisting the weight on the way down.
  7. 7Repeat for your target reps, then set the dumbbells down with control.

Technik-Tipps

  • Keep your upper arms fixed in place so the work stays on the biceps and the elbows act as the only hinge.
  • Maintain a fully supinated grip throughout the rep, as turning the palms up maximizes biceps engagement.
  • Use a slow, controlled negative on the way down rather than dropping the weight, which keeps tension on the muscle.
  • Pick a weight you can curl without swinging — strict form beats heavier dumbbells here.

Häufige Fehler

  • Swinging the torso or using momentum to heave the dumbbells up, which shifts load off the biceps and strains the lower back.
  • Letting the elbows drift forward at the top, which turns the curl into a partial front-raise and reduces biceps tension.
  • Cutting the range short by not fully extending at the bottom, which trains only the easy mid-range and limits growth.
  • Bending the wrists back under load, which stresses the wrist joint and leaks force away from the biceps.

Häufig gestellte Fragen

What muscles does the dumbbell standing inner biceps curl work?

It primarily works the biceps brachii, with the brachialis assisting as a synergist. The supinated grip and slightly wider elbow position bias the effort toward the inner portion of the biceps.

How is the inner biceps curl different from a regular dumbbell curl?

It is the same basic curl, but you keep your palms supinated and let the elbows sit a touch wider than your torso. That positioning shifts emphasis toward the inner head of the biceps.

Is this curl good for beginners?

Yes. The standing dumbbell curl is straightforward to learn and easy to load lightly, making it a solid choice for beginners building biceps strength as long as you avoid swinging.

How many sets and reps should I do?

For most lifters, 3 to 4 sets of 8 to 12 reps per arm works well. Choose a weight that lets you keep strict form and reach near failure within that range.

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