Dumbbell Seated Inner Biceps Curl

Muscles worked

Setup

1. Sit at the end of a flat bench with your feet planted firmly on the floor for stability.
2. Hold a dumbbell in each hand with a supinated (palms facing forward) grip.
3. Rotate your arms outward so your elbows are tucked against your ribs but your forearms point diagonally away from your body.
4. Maintain an upright torso with your chest up and shoulders pulled back and down.

How to do it

1. Exhale and curl the dumbbells toward your shoulders, maintaining the outward angle of your forearms throughout the entire range of motion.
2. Squeeze your biceps forcefully at the top of the movement for a one-second pause.
3. Inhale and slowly lower the weights back to the starting position using a controlled 3-second tempo.
4. Fully extend your arms at the bottom to ensure a complete stretch before starting the next rep.

Form checklist

• Keep elbows pinned to your sides; do not let them drift forward or flare out further.
• Maintain the external rotation of the forearms throughout the set.
• Keep your wrists neutral and firm to avoid excessive forearm involvement.
• Avoid leaning back or swinging the torso to move the weight.

Pro tips

• Focus on driving your pinky fingers toward the ceiling at the top of the curl to maximize the contraction of the inner bicep head.
• Imagine you are trying to touch the dumbbells to the outside of your shoulders rather than the front of them.

Make it harder

• Incorporate a 4-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
• Perform '1.5 reps' by curling all the way up, lowering halfway, curling back to the top, and then lowering fully.

Frequently asked

What muscles does the dumbbell seated inner biceps curl work?

The dumbbell seated inner biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell seated inner biceps curl?

The dumbbell seated inner biceps curl uses dumbbell.

Is the dumbbell seated inner biceps curl good for beginners?

Yes. The dumbbell seated inner biceps curl is a beginner-friendly movement and a strong foundation to build on.

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