Standing Inner-Biceps Curl
- Primary musclesBiceps
- EquipmentDumbbell
- LevelIntermediate
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Standing Inner-Biceps Curl".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsStand tall holding dumbbells at your sides with your elbows tucked in and your feet shoulder-width apart. Start with palms facing your body.
Exhale and bend your elbows, rotating your palms to face up as the weights rise.
Keep your elbows pinned to your sides so only the forearms move.
Continue until the dumbbells reach your shoulders and hold for a second.
Inhale and lower the weights slowly, turning your palms back toward your body as you straighten your arms. Repeat for the planned reps.
Swinging your torso means the dumbbells are too heavy. Stay tall and use a lighter pair.
You can sit on a bench with or without a back, or curl one arm at a time.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.