Biceps curls target your inner biceps muscle.
The biceps are made up of two muscles: the long and short heads. These muscles, also called heads, work together to rotate your forearm and bend your elbow. However, the short head -- located on the inside of the biceps -- helps you to flex your shoulder as well. Strengthening the inner biceps muscle not only helps improve the appearance of the arm, but it also makes everyday activities like lifting a bag of groceries easier to perform.
Work Those Guns
Do exercises that require you to position your elbow in front of your torso to target your inner biceps. For example, do the biceps curl by holding a dumbbell or barbell at thigh level, your palm facing up. Curl the weight up toward your shoulder. Or, do the Scott curl by resting your underarm against a low vertical pad or the back of a chair and curling the weight toward your shoulder. You can also do the preacher curl by sitting on a preacher bench and resting the backs of your arms on the pad. Curl the bar up toward your shoulders using an underhand grip. For best results, cycle through each exercise on both arms until you've completed one set of each.
How Much is Best?
The number or repetitions you do of each exercise depends on your current fitness level. If you are new to exercise, start out with just a few repetitions. Gradually work your way up to 12 or 15 repetitions as your inner biceps strength improves. Use a heavy enough weight so the last repetition is a struggle -- but not so difficult that you compromise proper form. Start out with just one set, then add another set or two as your muscles grow stronger. Do short head exercises every other day, giving your biceps time to grow and recover in between workouts.
Get it Right the First Time
The wider your grip is on the weight, the more emphasis is placed on the short head. To place extra stress on the short head, position your hands slightly wider than shoulder-width as you lift and lower the weight. For best results, do inner biceps exercises from a seated position. Sitting eliminates the bottom half of the exercise movement and places more stress on the inner biceps because the weight must stop at your thighs.
Always lift and lower the weight slowly and with control. Never jerk or swing the weights as you do inner biceps exercises. This not only uses momentum instead of muscle, but it can also lead to muscle pulls and injury. Keep your back straight and in a neutral position -- never arch or curve your spine, which can trigger pain and discomfort. Breathe properly to help prevent lightheadedness and spikes in blood pressure. Exhale forcefully as you lift the weight and inhale as you lower the weight back to its starting position.