Dumbbell Inner Biceps Curl
A dumbbell curl where the forearms swing out to the sides as they rise, finishing beside the shoulders like a double-biceps pose. The wide path and supinating wrists bias the inner (short) head of the biceps.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand or sit on the end of a bench with a dumbbell in each hand at arm's length, elbows close to your sides and palms facing in.
Keep the upper arms still at your sides.
Curl the dumbbells out and up, turning the palms up as they rise.
Finish with the dumbbells beside your shoulders, forearms in line with the side delts.
Squeeze, then lower along the same path, turning back to a neutral grip.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Curl out, not forward
Palms turn up as you rise
Elbows stay in
Common mistakes
Lifting the elbows out to the sides
Going too heavy to control the wide path
Skipping the wrist turn
Safety notes
Use light dumbbells; the outward path loads the elbow and wrist at an unusual angle.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.