How to Work Out Your Inner Bicep: Resistance Bands, Isometrics, Hammer Curls, Concentration Curls, and Cable Curls

Introduction

The inner bicep is an often overlooked area when it comes to strength training. Formally known as the brachialis muscle, the inner bicep is located on the outer side of your upper arm, just below your triceps. It is responsible for elbow flexion, which means it plays a major role in everyday activities such as lifting, carrying, pushing and pulling. Strengthening this particular area can help improve your overall arm strength and give you more control over your movements.

Resistance Bands

Using resistance bands is one of the most effective ways to target the inner bicep. Resistance bands are great because they provide constant tension throughout the entire range of motion, which helps activate the muscle fibers of the inner bicep more efficiently. Plus, they are lightweight and portable, so they can be used anywhere.

There are several different types of exercises that can be done with resistance bands. One of the most common exercises is the reverse curl, which involves curling the band away from your body while keeping your elbows tucked close to your sides. You can also try a standing reverse curl, where you stand with your feet shoulder-width apart and hold the band in front of your thighs. Then, curl the band up towards your chest while keeping your elbows tucked in. Another great exercise is the overhead tricep extension, which involves holding the band behind your head and extending your arms until they are fully extended.

Isometric Exercises

Isometric exercises are another great way to target the inner bicep. These exercises involve holding a static position for a certain period of time, usually between 10 and 30 seconds. The main benefit of isometric exercises is that they allow you to focus on the inner bicep without having to move any other muscles in your body.

Some examples of isometric exercises specifically targeting the inner bicep include wall sits, plank holds, and push-ups. For wall sits, stand with your back against a wall and then slowly slide down into a squat position. Hold this position for 10-30 seconds, making sure to keep your elbows tucked close to your sides. For plank holds, get into a push-up position and then hold the position for 10-30 seconds. Lastly, for push-ups, start in a high plank position and then lower yourself halfway down. Hold this position for 10-30 seconds before returning to the starting position.

Hammer Curls

Hammer curls are a great way to target the inner bicep. They involve curling a weight upwards while keeping your palms facing each other. This type of curl helps target the brachialis muscle and can help build size and strength in the inner bicep.

When performing hammer curls, it’s important to keep your elbows tucked close to your sides and your palms facing each other. Additionally, make sure to use a weight that is light enough to maintain control throughout the entire range of motion. As you curl the weight up, focus on engaging your core and squeezing your bicep at the top of the movement.

Concentration Curls

Concentration curls are another great exercise for targeting the inner bicep. This exercise involves sitting on a bench or chair with one arm resting on your thigh. With the other arm, curl a weight up towards your chest while keeping your elbow tucked in close to your side.

When performing concentration curls, make sure to keep your back and head straight throughout the entire movement. Additionally, focus on engaging your core and squeezing your bicep at the top of the movement. It’s also important to use a weight that is light enough to maintain control throughout the entire range of motion.

Cable Curls

Cable curls are another excellent exercise for targeting the inner bicep. This exercise involves standing in front of a cable machine with your feet shoulder-width apart. With one arm, grab the cable handle and curl it up towards your chest while keeping your elbow tucked in close to your side.

When performing cable curls, make sure to keep your back and head straight throughout the entire movement. Additionally, focus on engaging your core and squeezing your bicep at the top of the movement. It’s also important to use a weight that is light enough to maintain control throughout the entire range of motion.

Dumbbells

Using dumbbells is another great way to target the inner bicep. This exercise involves standing with your feet shoulder-width apart and holding a dumbbell in each hand. Then, curl the dumbbells up towards your chest while keeping your elbows tucked in close to your side.

When performing this exercise, make sure to keep your back and head straight throughout the entire movement. Additionally, focus on engaging your core and squeezing your bicep at the top of the movement. It’s also important to use a weight that is light enough to maintain control throughout the entire range of motion.

Conclusion

Targeting the inner bicep is an important part of any strength training routine. There are several different exercises that can help strengthen this area, including resistance bands, isometric exercises, hammer curls, concentration curls, cable curls, and dumbbells. Make sure to focus on form and use a weight that is light enough to maintain control throughout the entire range of motion. With consistent practice and dedication, you can start to see results in no time!