The Dumbbell Standing Inner Biceps Curl is an isolation exercise that targets the inner head of the biceps muscles. This exercise helps to increase strength and size in the biceps, specifically targeting the muscles on the inside of the arm.
How to perform
To perform the Dumbbell Standing Inner Biceps Curl, follow these step-by-step instructions:1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your palms facing inward towards your body.
2. Keep your elbows close to your body and bend your arms so that the dumbbells are at chest level.
3. Slowly curl the dumbbells towards your shoulders, rotating your wrists so that your palms face upward at the top of the movement.
4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.
5. Repeat for the desired number of repetitions, aiming for 3-4 sets of 10-12 reps.
It's important to keep your elbows close to your body throughout the movement to target the inner part of the biceps. Make sure to use a controlled motion and focus on squeezing the biceps at the top of the movement for maximum effectiveness.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.