Exercise guide
Standing Inner-Biceps Curl
The Standing Inner-Biceps Curl begins with a neutral grip and rotates the palms upward as the dumbbells travel outward. The biceps control the curl and forearm rotation.
Training context
How the Inner-Biceps Curl Differs
The elbows remain near the torso, but the forearms travel slightly outward rather than directly forward. The rotating grip distinguishes it from a standard hammer curl.
The movement does not isolate an entirely separate inner biceps muscle. Use the variation when the path feels comfortable and can be repeated consistently.
Technique overview
Rotate the forearms without moving the elbows
Stand with the dumbbells at the sides and palms facing inward. Curl the weights outward while rotating the palms upward, keeping the upper arms still. Pause near the top and reverse the rotation as the dumbbells lower.
Treat this as an overview and use a range, pace, and setup you can control.