One Arm Inner Biceps Curl

A unilateral isolation exercise targeting the short head of the biceps. The outward arm angle emphasizes bicep thickness and the inner portion of the muscle.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Movement
Unilateral
Required Equipment
Cable Crossover Machine
Cable Crossover Machine
Target Muscle Groups
Primary
Biceps
Secondary
Forearms

Setup

Stand tall holding one dumbbell. Rotate your arm outward away from your body at a 45-degree angle. Keep your elbow tucked into your side.

Instructions

1. Curl the weight toward your shoulder while maintaining the outward angle.
2. Squeeze the inner bicep at the peak.
3. Lower slowly to full extension.
4. Maintain a stationary torso.
5. Switch arms after the set.

Common Mistakes

1. Closing the arm angle toward the center.
2. Swinging the torso.
3. Moving the elbow forward.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
View more
Wrist Curl
Beginner / Barbell / Forearms / pull
A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.
View more

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