Standing Inner-Biceps Curl

What it is

This standing dumbbell curl is an isolation exercise designed to develop your biceps muscles. You perform the movement by curling the weights upward, rotating your wrists for an enhanced muscle contraction. This method effectively builds strength and definition in your upper arms.

Technique tips

• Keep your upper arms completely still; only your forearms should move.
• Rotate your wrists, turning palms up as you lift the dumbbells.
• Exhale as you curl the weight up, and inhale as you lower it.
• Avoid using momentum; control the movement through your biceps.
• Squeeze your biceps firmly at the peak of the contraction.
• Lower the dumbbells slowly, maintaining tension throughout the descent.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.