Dumbbell Standing Inner Biceps Curl V. 2

Also known as: standing dumbbell inner biceps curl v. 2, dumbbell standing inner biceps curl, standing dumbbell inner biceps curl

Advanced

Biceps

Dumbbell

Dumbbell Standing Inner Biceps Curl V. 2 trades complexity for strength you can feel outside the gym, and it works as accessory volume for the arms.

How to do Dumbbell Standing Inner Biceps Curl V. 2

Stand up straight with a dumbbell in each hand, palms facing your torso.
Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
While holding your upper arms stationary, curl the weights while contracting your biceps.
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Slowly begin to bring the dumbbells back to the starting position as your breathe in.
Repeat for the recommended amount of repetitions.

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Dumbbell Standing Inner Biceps Curl V. 2 Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Standing Inner Biceps Curl V. 2 Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Dumbbell Standing Inner Biceps Curl V. 2

Easier progression

Ez Barbell Spider Curl

Swap Dumbbell Standing Inner Biceps Curl V. 2 For

Cable Standing Inner Curl

Barbell Prone Incline Curl

Olympic Barbell Hammer Curl

Dumbbell Standing Inner Biceps Curl V. 2 — Frequently Asked Questions

How do you do the Dumbbell Standing Inner Biceps Curl V. 2?

Stand up straight with a dumbbell in each hand, palms facing your torso. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. While holding your upper arms stationary, curl the weights while contracting your biceps. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Standing Inner Biceps Curl V. 2 work?

The Dumbbell Standing Inner Biceps Curl V. 2 primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Standing Inner Biceps Curl V. 2 should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Standing Inner Biceps Curl V. 2 good for beginners?

Not usually. The Dumbbell Standing Inner Biceps Curl V. 2 is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Standing Inner Biceps Curl V. 2?

Try the Cable Standing Inner Curl, Barbell Prone Incline Curl or the Olympic Barbell Hammer Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Standing Inner Biceps Curl V. 2 the same as the standing dumbbell inner biceps curl v. 2?

Yes. The Dumbbell Standing Inner Biceps Curl V. 2 is also commonly called the standing dumbbell inner biceps curl v. 2 or the dumbbell standing inner biceps curl. Different gyms and training programs label it differently, but "standing dumbbell inner biceps curl v. 2" and "dumbbell standing inner biceps curl" refer to this same movement.