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Dumbbell Inner Bicep Curl
Dumbbell curl variation emphasizing the short head of the biceps for upper arm width and thickness; builds hypertrophy through controlled supination and isolation.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Short Head
Biceps
7/10Brachialis
Biceps
6/10Long Head
Forearms
4/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms extended and palms facing inward.
- Keep upper arms stationary and elbows tucked.
- Curl dumbbells upward while supinating wrists so palms face up.
- Squeeze biceps at the top and hold briefly.
- Slowly lower dumbbells, pronating wrists back to start.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Elbows fixed to sides
- Supinate fully at top
- Squeeze hard
- Control the descent
Breathing
Inhale as you lower the weights; exhale as you curl up and squeeze.
Tempo
3-1-1
Range of Motion
From full elbow extension to full flexion, with wrists supinated at peak contraction.
Safety
Safety Notes
- Avoid using back or shoulders to lift
- Start with light weights
- Keep slight bend in elbows at bottom
- Stop if elbow pain occurs
Spotting
Not required; self-spot with lighter weights if needed.
Common Mistakes
- Swinging with momentum
- Flaring elbows outward
- Incomplete supination
- Locking elbows at bottom
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
Flexibility Needed
- Adequate wrist mobility for supination
Build Up First
- Master basic bicep curl form
Also known as
Inner Biceps Curl, Supinated Dumbbell Curl, Short Head Bicep Curl
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