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Seated Dumbbell Inner Biceps Curl

Seated Dumbbell Inner Biceps Curl is a beginner isolation dumbbell exercise that mainly works your biceps.

💪 Biceps🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Seated Dumbbell Inner Biceps Curl: starting position
Starting position
Seated Dumbbell Inner Biceps Curl: end position
End position

How to do the 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.

Muscles worked

Primary: Biceps

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Seated Dumbbell Inner Biceps Curl alternatives

Exercises that train the same main muscle, including options with other equipment.

Barbell CurlBarbell · BeginnerDumbbell CurlDumbbell · BeginnerPreacher CurlMachine · BeginnerCable CurlCable · BeginnerReverse Plate CurlsOther · BeginnerHammer CurlDumbbell · Beginner

FAQ

What muscles does the seated dumbbell inner biceps curl work?

It mainly works your biceps.

How many sets and reps of seated dumbbell inner biceps curl should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the seated dumbbell inner biceps curl good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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