Seated Dumbbell Inner Biceps Curl
The Seated Dumbbell Inner Biceps Curl isolates the Biceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Seated Dumbbell Inner Biceps Curl
- 1
Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- 2
Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
- 3
While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids. Tips:
- 4
Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
- 5
Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate your arms as you lower the dumbbells so that you can switch back to a neutral grip.
- 6
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Seated Dumbbell Inner Biceps Curl work?
The Seated Dumbbell Inner Biceps Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Seated Dumbbell Inner Biceps Curl good for beginners?
Yes, the Seated Dumbbell Inner Biceps Curl is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Seated Dumbbell Inner Biceps Curl?
You need dumbbell to perform the Seated Dumbbell Inner Biceps Curl. Most commercial gyms will have this available.
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