Standing Inner-Biceps Curl

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Standing with a dumbbell in each hand and your arms straight at your sides. Curl the dumbbells **taking your elbows out**, on a diagonal towards your shoulders, palms turning up at the top; lower slowly. It is the standing version of the inner curl: opening the elbow works the short head of the biceps. The classic mistake is ending up doing lateral raises with a bent elbow: the elbow opens, but the shoulder does not lift.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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