Standing Inner-Biceps Curl

Standing Inner-Biceps Curl is a strength - supinated curl along an outward path exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Strength - supinated curl along an outward path

Exercise technique

Stance
Stand with your feet shoulder-width apart and hold the dumbbells at your sides.
Grip
Start with your palms facing your torso.
Elbows
Keep your upper arms close and still.
Outward curl
Raise your forearms toward the outsides of your shoulders.
Supination
Turn your palms upward as you lift.
Pause
With the dumbbells near your shoulders and your elbows still, squeeze briefly.
Return
Slowly lower and return your palms to neutral.

Key technique points

Keep the outward angle within a comfortable range.
Rotate your forearms without curling your wrists.
Do not drive your shoulders forward.
Do not bounce through your knees.
Work both arms evenly.
Exhale as you lift.

Common mistakes

Seeking inner-biceps isolation

Do not force your shoulders into strained outward angles because of the exercise name.

Lifting the elbows sideways

Do not turn the curl into a lateral raise.

Swinging through the hips

Do not start the curl with body momentum.

Bending the wrists

Do not confuse palm rotation with wrist flexion.

Pulling the arms backward

Do not evade the lever demand by changing upper-arm position at the difficult point.

Lowering quickly

Do not abandon eccentric control along the outward path.

Frequently asked questions