Kako izvesti: 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.
Dodaj v moj osebni načrt →Vključene mišice
Primarne
Biceps
Sekundarne
BrachialisForearms
Korak za korakom
- 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.
- Keeping your elbows pinned tight to your sides, curl both dumbbells upward in a smooth arc toward your shoulders.
- Squeeze the biceps hard at the top for a full second, ensuring the pinky-side of your hand leads the movement throughout.
- Lower the dumbbells under full control over two to three seconds, resisting gravity all the way back to the start position.
Pogoste napake
- 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.
Pro nasvet — 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.
Serije in ponovitve po cilju
Mišična masa3–4 sets × 10–15 reps
Več moči3–4 sets × 6–8 reps
Hujšanje / tonus3 sets × 12–20 reps
Počitek: 60–90 sec between sets.
Več vaj za skupino Biceps
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