Legit Method

10 Best Inner Bicep Exercises


inner bicep exercises
inner bicep exercises
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Understanding how the bicep muscles are built will allow you to know the best inner bicep exercises to perform at a given time, in order to hit your targeted muscles harder and more effectively, for maximum big arms in general.

There are two groups of Biceps muscles, which are the long head biceps also known as the outer biceps, and the short head biceps also known as the inner biceps. That is why the biceps is actually called biceps brachii, which translates to the two-headed muscle of the arm.

In as much as there are special workouts that target the outer biceps, and also workouts that target inner biceps, most of these exercises can as well target both the outer biceps and the inner biceps at the same time.

The best way to perform the inner bicep exercises is to get the muscles working through all three of its main functions, which are bending the elbow, twisting the forearm, and flexing the shoulder.

Because the bicep muscles help in the movement of the elbow, forearm, and shoulder. This muscle also creates most of your general arm movement and function. 

So in this article, we are going to be listing the most effective and best inner bicep workout that will help you build your inner biceps for a bigger and nice shape arm.

1. Reverse Curls

Reverse Curls
Reverse Curls

If you are looking for inner bicep exercises, then one of the workouts you should be starting with is the reverse curls. The reverse curl does not just build bigger biceps, but it also improves your forearms and grip strength which helps to equip your strength to lift heavier weight in other workout moves.

The weight required to perform the reverse curl depends on your choice. You may decide to use a pair of dumbbells, an EZ curl bar, or a straight barbell.

Because of injury, lighter weight should suffice to begin with. Start the reverse curl inner bicep exercises with half of the weight that you usually use for normal barbell curl for about 8 repetitions before you increase it and it’s also very important to get the correct form.

Follow the following steps below to do the reverse curl that builds the inner biceps:

  • First, grab your weight with palms facing down to form a pronated grip.
  • Stand upright by placing your hands and feet shoulder apart and your body straight with your chest out.
  • As you hold the upper arms stationary, curl your weight upwards and make sure only your forearms move. Let the biceps contract as you exhale.
  • Continue to curl your weight till your biceps fully contract and your weight is at your shoulder level. Hold the weight at the shoulder position for a second.
  • Lower down your weight in the same movement to the starting position.
  • This is one rep, Repeat this movement to your desired reps, until you complete all repetitions.

2. Wide Grip Barbell Curl

Wide Grip Barbell Curl
Wide Grip Barbell Curl

Wide Grip Barbell Curl is another great inner bicep exercise that preferentially builds the inner bicep. While the narrow grip targets the outer biceps, the wide grip barbell curls target the inner biceps.

Wide grip barbell curls also allow you to use more weight than a narrow grip does which places the primary stress of the weight on the inner bicep, making this movement among the best inner bicep exercises. So if you want to build your inner biceps muscles, you must never skip the wide grip barbell curl.

The wider you can go on the bar, the more external rotation you have and the more your inner biceps are involved in the movement. So to achieve a good result that builds the inner bicep, the grip should be as wide as possible, even wider than your shoulder width.

Knowing the proper form to do this inner bicep curl is easy with these step by step procedures below:

  • First, stand with your feet shoulder-width apart, your knees should be slightly bent and your abs are drawn in.
  • Grab a barbell with palms facing up to form an underhand grip as wide as your comfortably can and then extend your arms completely against your thighs.
  • Placing your elbows straight, curl the bar towards your chest till your forearms touch your chest and pause for a moment
  • Lower down your weight in the same movement to the starting position.
  • Repeat for as many repetitions and sets as desired.

3. Spider curls

Spider curls
Spider curls

The spider curl is another workout that targets the inner biceps just because the arms are held in front of the body. It is one of the inner bicep exercises that should be done as a finishing exercise for some strict isolation work that will build your biceps pop.

This inner bicep curl is a workout that can also build size and strength in your triceps and chest if you properly do it well. So for you to get the most of this inner bicep workout, you shouldn’t settle for anything other than perfect form.

Just like the concentration curls, doing the spider curls also require a slow and steady controlled movement, from the starting point to the finishing point. The workout can be done with dumbbells,  a barbell, or an EZ bar with angled grips.

Follow the step-by-step procedures below to master the perfect form on how to do the spider curl for bigger inner biceps. It’s best to choose a weight that will allow you to maintain good technique throughout the workout.

  • First, set the flat bench to a 45-degree angle.
  • ly on the bench by placing your chest against the bench, and then rest your feet on the floor.
  • Your legs should be straight with a slight bend in your knees and your weight placed on the balls of your feet.
  • Grab your weight with the palms facing upward.
  • Then start the Spider moves by curling your weight, toward your shoulders level with an underhand grip.
  • Turn your shoulders outward to involve your lats, and leave your arms to hang as you maintain a slight bend in your elbows.
  • Your chin should be tucked all through the movement as if you were carrying an egg under your chin.
  • As you keep the upper arms still, squeeze your biceps, and bend your elbows so that your lower arms will contact your upper arms. Your weight should reach your shoulders level without contacting your shoulders.
  • Then squeeze your biceps again and pause for some seconds at the top of the movement.
  • Slowly return to your starting position by straightening your elbows.
  • This is one rep, Repeat this movement to your desired reps, until you complete all repetitions.

4. Zottman Curl

Zottman Curl
Zottman Curl

The Zottman curl is one of the oldest workouts that many professional bodybuilders don’t joke with when it comes to inner bicep exercises. Although many bodybuilders of this generation tend to neglect the Zottman curl it is one of the best inner bicep exercises that will provide you with good results.

The only discouragement is the fact that you may experience serious stress and pressure on your elbow. But if you perform this inner bicep curl with the instruction of an expert, you will avoid the injuries and gain the most out of the workout.

The Zottman curl is actually a biceps curl while lifting the dumbbell up, and a reverse curl while lowering the dumbbell to the starting position.

With this, the Zottman curl hits two different muscles at a single lift. The biceps curl targets your biceps brachii (ie the outer and inner biceps), then the reverse curl targets your brachioradialis, making the Zottman curl workout focus on both muscles.

I have an article where you will learn all about the Zottman curl, including different types of the Zottman curl, benefits, common mistakes, and muscles working. Just check it out if you feel like this workout is ok for you.

Below are how to do the Zottman Curl for your inner bicep exercises:

  • Stand upright and grab a pair of dumbbells at arm’s length by your sides. Your palms should be facing forward to form an underhand grip.
  • Keep your elbows tucked, and locked by your sides, Then start the Zottman moves by curling the dumbbells upwards, toward your shoulders level like you would when doing the dumbbell curl.
  • While at your shoulder level, rotate your arms 180 degrees so that the underhand forms an overhand grip.
  • Then lower the dumbbells back down to the starting position into a full stretch through your biceps and forearms.
  • While at starting position, return to your starting grips by rotating your arms 180 degrees so that the overhand forms an underhand grip
  • This is one rep, Repeat this movement to your desired reps, until you complete all repetitions.

5. Chin-Ups


The chin-ups are one of the most important inner bicep exercises that are often overlooked by some bodybuilders when trying to get big biceps. Chin-up targets the increasing strength and definition of your upper arms, most especially the biceps.

Chin-ups can also help strengthen your grip strength, appearance, and posture, while also helping to improve your muscles that stabilize the spine. This helps in reducing the risk of back pain or injury.

If properly done, the chin-up also offers small benefits like mental toughness. Below is a step by step procedures for doing chin-ups as one of the inner bicep exercises:

  • Position a chair or jump box under the pull-up bar and climb up to the top of the box.
  • stretch up your hands to the pull-up bar to grab the bar with both hands, using a supinated grip
  • Leave yourself to hang all the way down while holding the bar and your arms fully extended.
  • Keep your spine long, raise the chest and brace the abdominals to help establish stability all through the entire trunk. This helps to pull the body upward until your chin is above the bar.
  • At the top, pause for a second and then slowly lower your body back to the starting position. Don’t just drop back as fast as you wanted, slowly lowering your body keeps the muscles under tension for a longer period, which helps grow your strength and definition.

6. Limited Range of Motion Dumbbell Curls

Limited Range of Motion Dumbbell Curls
Limited Range of Motion Dumbbell Curls

Have you heard of 21 methods for building bigger biceps? This should be familiar to you if you have been doing workouts for a long period. With a limited range of motion dumbbell curls, you can target the inner bicep using 21 methods

By limiting your range of movement to the top half of the usual dumbbell curl, you can isolate the small head and this is a great inner bicep workout. This variation from the usual bicep curl explores your range of motion to target and build the different bicep heads and the full biceps muscle group separately.

Below is a step by step procedures to do a limited range of motion dumbbell curls

  • Grab a pair of dumbbells with a supinated grip, as you would for a standard dumbbell bicep curl.
  • Instead of starting the curl at the bottom of the movement, you need to start with the dumbbell at the top of the concentric phase, tucked near your chest.
  • Your elbows must be close to your sides, with your upper arm fixed.
  • Using a moderate motion, lower the dumbbell toward the floor.
  • Stop as your elbow joint is halfway extended, and your arm parallel with the floor.
  • Squeeze your bicep and then lift the dumbbell back to your chest area. That’s one rep.
  • Repeat this movement to your desired reps, until you complete all repetitions.

7. Cable Hammer Curl

Cable Hammer Curl
Cable Hammer Curl

The cable hammer curl is one of the few inner bicep exercises that required cable ropes to perform. Performing the cable hammer curls while standing will target your inner bicep muscles by swapping out the bar attachment with a rope.

The most significant advantage of using cables is the fact that they keep constant tension on the muscles at all angles and through the entire range of movement.

This attachment also allows you to rotate all through the concentric phase of the curl so as to have a more targeted contraction. The cable harmer curl is very similar to the bicep curl but the only difference is the neutral hand position.

Below are step by step procedures to perform the cable hammer curl to target the inner biceps:

  • Attach a pair of rope handles to a low point on the cable machine.
  • Stand near the machine with your feet about hip-width apart.
  • Then grip the ends of each rope using a neutral hand position
  • Stand upright and make sure there’s resistance in order to make the portion of the weight stack selected not touch the rest of the weight stack.
  • Keeping your shoulders neutral and your elbows close to your sides, curl the rope up to the top and then squeeze.
  • Your elbows may move an inch or two forward but should not be more than
  • Before your elbows are fully extended, slowly lower the weight back down
  • This is one rep, Repeat this movement to your desired reps, until you complete all repetitions.

8. Lying Cable Curls

Lying Cable Curls
Lying Cable Curls

Lying cable curls definitely deserves a spot in your inner bicep workout routine as it triggers your biceps’ growth. This workout isolates your entire bicep muscles in a way no other workout does.

With the lying cable curl, you can build both your inner and outer biceps at the same time. Since you’re lying on the floor, this back-on-the-floor workout is safe, because you’re in a controlled, fixed pattern.

Lying cable curl is one of the strict inner bicep exercises because when lying on the floor, you cannot cheat by using your back or legs to lift the weight, this is the biceps power all the way! Below are step-by-step procedures to do the lying cable curls.

  • Connect your cable handle to a low pulley machine.
  • Lie down with the pulley between your feet and place your two feet against the low pulley of a cable station.
  • Pick Up the cable bar with an underarm and shoulder-width grip.
  • Tuck the upper arms into your sides, with the shoulders pulled back and placed down, and your head resting on the floor.
  • Then curl the bar up to reach your chest area,
  • keep your upper arms stable and your elbows tucked in.
  • Slowly return to your starting point by stretching your arms.
  • This is one rep, repeat to your desired reps

9. Preacher curls

Preacher curls
Preacher curls

Primarily, the preacher curl is a workout that targets the outer bicep muscles but can be focused on increasing the mass of the inner biceps as it pushes the outer bicep muscles upwards.

EZ bars are the most preferable weight of the preacher curl workout to target the inner bicep. The EZ bars are a versatile piece of gym workout equipment that helps in shifting the muscle target during the preacher curl movement.

The zig-zagged shape of the EZ bars allows weight lifters to shift their grip and incorporate alterations while maintaining proper form when doing the preacher curl inner bicep exercises.

  • First, get your preacher bench and E-Z bar closer for this workout.
  • Adjust the preacher bench in order to make your upper arms rest on the pad comfortably.
  • The top of the preacher bench must rest against your triceps and not in the crease of your armpits.
  • Grab the E-Z bar at the close grip (inner handle).
  • Your palms should face forward, but because of the bar zig-zagged shape, your palms should be slightly tilted inwards.
  • Keep your chest and upper arms against the preacher bench pad
  • Curl the E-Z Bar up towards your shoulder level.
  • At your shoulder level breathe out and wait for a second.
  • Return to your starting position by slowly lowering the bar.
  • Repeat this movement.

10. Concentration curls

Concentration curls
Concentration curls

The concentration curl is one of the inner bicep exercises that target the outer biceps as well. The position of your hand is the key to achieving inner bicep activation during the concentration curl.

Experts have shown studies that flexion and supination can increase the inner biceps activation. So to target the inner biceps while doing the concentration curl, one must start in a neutral position and finish in a supinated position.

Follow the following steps below to properly do the concentration curl of inner bicep exercises.

  • Sit down with your feet flat on the ground and your knees wide openly
  • Grab a dumbbell in one of your hands, most preferably your right hand.
  • Your right arm should be hanging straight down, and your right palm should face your left leg.
  • Rest right your elbow against your leg
  • Curl the dumbbell up as your palm faces upward
  • Your upper body must not move
  • Pause and then reverse the movement to return to the beginning position.
  • Do your desired number of reps and then switch to the left arm.
  • It’s advisable to perform the exert number of reps with each of your arms.


You can achieve bigger size inner biceps muscles by adding all or most of these exercises to your current arm workout routine. It’s advisable to train your biceps two times a week to shock them into new levels of size and strength!

Don’t forget to perform these workouts with proper form, slow down the movement, and remember to squeeze your muscles at the top of the concentric phase in order to get the most out of these inner bicep exercises.

Most of the inner biceps exercises listed above also involve the outer biceps, so it may not be necessary to spend extra time working on these muscles. Especially if you are a non-competitive bodybuilder who only does a recreational workout or is more interested in strength and performance than muscle size.

Thanks for reading this article to the end and don’t forget to also check out the best outer bicep exercises. If you have any questions concerning how to build your biceps, please drop them in the comment, we will answer them as soon as possible.

Start to tweak your workout routines with the above-listed inner biceps exercises, and then let us know how it’s working for you in the comment.

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