Inner Biceps Curl

General And Specifics

• with this variation, the focus is on the inner area of the biceps, the short head of the biceps (Caput breve)

Starting Position

• grasp two dumbbells
• your posture is upright
• the feet are hip width apart
• the arms hang down, the palms of the hands point to the body

Correct Execution

• bend one or both arms and turn the forearms, while you bring the dumbbells to the sides in shoulder height without momentum
• the palms of the hands point to the shoulders then
• hold the position for a moment
• invert the motion and bring the weights back to the starting position
• hold the elbows and upper arms close to the body all the time
• almovements do not need any momentum
• do several reps

tip for the workout

• for a better stability you can also do the exercise in seated position (see Video)