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Standing Inner-Biceps Curl

in Biceps Exercise


Main Muscle Worked: Biceps

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Standing Inner-Biceps Curl - Exercise Guide

Step 1

Hold a dumbbell in each hand with a supinated grip (palms facing up).

Step 2

Stand up straight and let your arms hang to your sides while holding the dumbbells. Keep your elbows close to your upper body.

Step 3

Rotate your palms so that they face each other. Your upper arms should be stationary and only your forearms should move all throughout this exercise. This is your starting position.

Step 4

Curl the dumbbells up and to your sides. Continue until they’re at shoulder level and your biceps are fully contracted. Exhale as you do this.

Step 5

Pause for a moment and squeeze your biceps.

Step 6

Slowly lower down the dumbbells while you inhale until you’re back to your starting position. Remember to rotate your wrists in order to switch back to a neutral grip.

Step 7

Repeat until the recommended amount of repetitions is reached.


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