Arms · Dumbbell
Dumbbell Standing Inner Biceps Curl
How to do the dumbbell standing inner biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand holding a dumbbell in each hand with a wide, supinated grip on the inner part of the handle so your pinkies sit toward the inside plate. Keep your elbows tucked and curl the dumbbells up while turning the pinkies slightly outward, emphasizing the inner short head of the biceps. Lower under control to full extension.
- 1A hard squeeze in the inner biceps at the top
- 2Elbows staying fixed at your sides
- 3The wrists turning out slightly to peak the contraction
Common mistakes
- Swinging the torso to lift the weight
- Letting the elbows drift forward
- Cutting the lowering phase short
Muscles worked
The dumbbell standing inner biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell standing inner biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.