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Biceps

Standing Inner-Biceps Curl

Standing Inner-Biceps Curl (Start)Standing Inner-Biceps Curl (End)
LevelIntermediateEquipmentDumbbellMechanicIsolationForcePull

A dumbbell curl with a wide grip and the elbows pointed out, emphasizing the inner biceps.

Strength
Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %
Effort during a set4.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Hold a dumbbell in each hand at your sides with palms facing forward.
  2. 2Stand tall with your core braced.

How to perform

  1. 1Turn your elbows slightly outward as you curl the dumbbells up.
  2. 2Keep your upper arms still.
  3. 3Squeeze at the top.
  4. 4Lower slowly.

Alternatives

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More with Dumbbell

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Stretches for Biceps

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