Home / Esercizi / Dumbbell Standing Inner Biceps Curl
Dumbbell Standing Inner Biceps Curl animation

Come eseguire: Dumbbell Standing Inner Biceps Curl

BicepsDumbbellIntermediate

The dumbbell standing inner biceps curl targets the often-neglected inner head of the biceps by rotating the grip outward, building that coveted peak and full arm thickness. Master this variation and you will unlock a dimension of biceps development that standard curls simply cannot reach.

Aggiungi al mio piano personalizzato →

Muscoli coinvolti

Primari
Biceps
Secondari
BrachialisForearms

Passo per passo

  1. Stand tall with feet hip-width apart, hold a dumbbell in each hand with palms facing outward at roughly a 45-degree angle away from your body.
  2. Keeping your elbows pinned tight to your sides, curl both dumbbells upward in a smooth arc toward your shoulders.
  3. Squeeze the biceps hard at the top for a full second, ensuring the pinky-side of your hand leads the movement throughout.
  4. Lower the dumbbells under full control over two to three seconds, resisting gravity all the way back to the start position.

Errori comuni

  • Allowing elbows to drift forward during the curl, which shifts load to the front delts — brace your upper arms against your torso and keep them stationary throughout the lift.
  • Using momentum by swinging the torso to initiate the curl, which bleeds tension from the biceps — reduce the weight and own every inch of the rep with muscle alone.
  • Losing the outward wrist rotation at the top of the movement, which defeats the purpose of this variation — consciously drive the pinky upward and maintain that supinated angle through the full range.

Consiglio pro — At the very top of the curl, actively pronate and then re-supinate the wrist slightly while holding the peak contraction — this micro-rotation fires additional motor units in the inner biceps head and dramatically intensifies the squeeze without adding any load.

Serie e ripetizioni per obiettivo

Massa muscolare3–4 sets × 10–15 reps
Più forza3–4 sets × 6–8 reps
Dimagrire / tonificare3 sets × 12–20 reps

Riposo: 60–90 sec between sets.

Altri esercizi per Biceps

Curl con BilanciereCurl con BilanciereBarbell Drag CurlBarbell Drag CurlCurl con Bilanciere su Panca PredicatoreCurl con Bilanciere su Panca PredicatoreBilanciere seduto con presa stretta concentrata curlBilanciere seduto con presa stretta concentrata curlCurl con Bilanciere in Piedi Presa LargaCurl con Bilanciere in Piedi Presa LargaCable Lying Close »Rip CurlCable Lying Close »Rip Curl
Lo vuoi in un piano completo?2fit4u trasforma esercizi come questo nel tuo programma settimanale personalizzato — inizi gratis.
Crea il mio piano gratuito →