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Inner Bicep Step Curl Jack

Jumping jacks meet bicep curls! Cardio and strength combine in this fun, full-body exercise. Get your heart AND your guns pumping!

The Inner Bicep Step Curl Jack is a compound exercise that mainly works the biceps and core, with help from the chest and back. You'll need: dumbbells.

Inner Bicep Step Curl Jack demo video 2
Ms. Grey
JustGains_XX
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Required Equipment

Dumbbells
Dumbbells

Inner Bicep Step Curl Jack Muscles Worked

Primary

Biceps (biceps brachii); Abdominals (rectus abdominis)

Secondary

Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)

Inner Bicep Step Curl Jack Variations and Alternatives

How to do the Inner Bicep Step Curl Jack

  1. Start in a standing position with your arms extended out to the sides, parallel to the floor. If you are using dumbbells, hold them with palms facing up in a supinated grip. Your feet should be together.

  2. Perform a jumping jack: jump and split your legs out to the side while simultaneously bringing your extended arms down to meet in front of your thighs or hips. If holding dumbbells, your palms should face inward towards each other as you bring your arms down.

  3. As you bring your feet back together, raise your arms back to the starting extended position at shoulder height, with your palms facing up if holding dumbbells.

  4. Now, perform an inner biceps curl: keeping your upper arms stationary, bend your elbows and curl your arms towards your shoulders. If using dumbbells, make sure your palms are facing towards each other throughout the curl.

  5. Lower your arms back to the side, parallel to the floor.

  6. Repeat the sequence for a set number of repetitions. Each stepjack combined with an inner biceps curl counts as one repetition.

Make sure to keep your core engaged throughout the exercise, maintain good posture, and control the movement both during the jumping jacks and the biceps curls. Adjust the weight of the dumbbells to suit your fitness level, and always warm up before beginning any exercise routine.

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Inner Bicep Step Curl Jack FAQs

What muscles does the Inner Bicep Step Curl Jack work?

The Inner Bicep Step Curl Jack mainly works the biceps and core, with help from the chest and back. The main muscles are the biceps brachii and rectus abdominis.

What equipment do you need for the Inner Bicep Step Curl Jack?

Dumbbells.

Is the Inner Bicep Step Curl Jack a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Inner Bicep Step Curl Jack go on?

It belongs on pull day in a push/pull/legs routine.

What are some Inner Bicep Step Curl Jack variations and alternatives?

Similar exercises include the Bicep Front Step Curl, Side-Step Arm Curl, Overhead Stepjack Press and Cable Standing Inner Curl.

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