logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Inner Biceps Curl

through 11 votes
auxiliary muscles:Hand FlexorsMuscle
required:Dumbbells (2)
fitness level:Normal
exercise type:Strength
Variations available (23)
Starting PositionExecution

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)