10 Best Standing Inner-biceps Curl Alternatives for Limited Equipment

The Standing Inner-biceps Curl is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Biceps Curl, the Dumbbell Biceps Curl (With Arm Blaster) and the Barbell Biceps Curl (With Arm Blaster).

Standing Inner-biceps Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Standing Inner-biceps Curl

The steps for the Standing Inner-biceps Curl itself, so you can judge how close each substitute below really is.

Biceps · Dumbbell · Beginner · Isolation

  1. Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.
  2. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
  3. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up).
  4. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids.
  5. Hold the contracted position for a second as you squeeze the biceps.
  6. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip.
  7. Repeat for the recommended amount of repetitions.

The 10 Best Standing Inner-biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Standing Inner-biceps Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Biceps CurlPlay demonstration

    1. Dumbbell Biceps Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the dumbbells back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Standing Inner-biceps Curl
    • Primary muscle: biceps, the same as the Standing Inner-biceps Curl
    • Equipment: free weights, the same as the Standing Inner-biceps Curl
    • Body position: standing, the same as the Standing Inner-biceps Curl
  3. Barbell Biceps Curl (With Arm Blaster)Play demonstration

    3. Barbell Biceps Curl (With Arm Blaster)

    99% match

    Biceps · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
    2. Place your upper arms against the arm blaster, keeping your elbows close to your torso.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the barbell back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Standing Inner-biceps Curl
    • Primary muscle: biceps, the same as the Standing Inner-biceps Curl
    • Equipment: free weights, the same as the Standing Inner-biceps Curl
    • Body position: standing, the same as the Standing Inner-biceps Curl
  4. EZ Barbell CurlPlay demonstration

    4. EZ Barbell Curl

    99% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
    3. Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Standing Inner-biceps Curl
    • Primary muscle: biceps, the same as the Standing Inner-biceps Curl
    • Equipment: free weights, the same as the Standing Inner-biceps Curl
    • Body position: standing, the same as the Standing Inner-biceps Curl
  6. Weighted Standing CurlPlay demonstration

    6. Weighted Standing Curl

    99% match

    Biceps · Beginner · Isolation

    A straight swap when you want to keep working the biceps.

    • Weighted
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
    2. Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.
    3. Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Standing Inner-biceps Curl
    • Primary muscle: biceps, the same as the Standing Inner-biceps Curl
    • Equipment: free weights, the same as the Standing Inner-biceps Curl
    • Body position: standing, the same as the Standing Inner-biceps Curl

Standing Inner-biceps Curl FAQ

What muscles does Standing Inner-biceps Curl work?

It primarily targets the biceps brachii, especially the short head when you keep a narrow inner-arm path. The brachialis assists, and forearm supinators activate during the concentric supination; cue a full wrist supination to maximize biceps peak contraction.

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