Step by step instructions, muscle activation and variants for the Standing Dumbbell Wide Curl.
The dumbbell standing inner biceps curl targets the short (inner) head of the biceps by curling with the elbows held slightly out to the sides and the palms supinated throughout the movement. This wider elbow position shifts the peak of the curl inward, helping to develop the fullness and thickness of the biceps.
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The Standing Dumbbell Wide Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.