Standing Inner Biceps Curl
This is an alternative to wide-grip standing barbell curl. Working inner biceps with dumbbells has several advantages:
- There is no strain on the wrists due to the unnatural hand position as in barbell curls.
- The exercise is less isolated/limited. You need more effort to balance and coordinate the dumbbells.
- You can (and should) turn your hands from the position when palms are facing each other to the position when palms are facing upwards. This movement also develops the biceps along with the elbow contraction.
It is important to fully control the movement of both arms. It’s not easy especially for beginners who tend to have their dominant arm better developed. Do the movement slowly and without cheating.
You can apply the cheating for the last two reps.
If you find it too hard to coordinate the movement of two dumbbells you can choose alternating curls.
Inner biceps curls can be also done sitting on the bench – this makes cheating harder.