Inner-Biceps Curl

a.k.a. Biceps Curl, Dumbbell Curl

Differentiation: Mechanics

This variation of a Bicep Curl is unique. Here is how: you use a flared-out arm position. This position targets your inner biceps. You also curl both dumbbells simultaneously, | instead of alternating between your left and right arms. Using dumbbells ensures each bicep lifts the same amount of weight. Using equal weight increases the overall symmetry of your biceps.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet shoulder-width apart.

5) Twist your wrists so that your palms are facing upward and extend the dumbbells straight out from your sides.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as your curl the dumbbells simultaneously upward

3) Twist the dumbbells as you curl so that when your biceps are fully contracted your palms are facing up.

4) ...until the dumbbells reach shoulder level.

5) This is the ending position.

6) When the dumbbells have reached shoulder level, hold the contraction for a count of one second.

7) Using a steady and controlled movement, inhale as you simultaneously lower the dumbbells to the starting position.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Rotating the dumbbell should be one fluid motion of rotation when curling the dumbbell.

Keep your upper arms stationary and focus on only moving your forearms.

Keep your elbows close to the sides of your body.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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