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Seated Dumbbell Inner Biceps Curl

Learn how to properly perform the Seated Dumbbell Inner Biceps Curl with this complete demonstration video.

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What is the Seated Dumbbell Inner Biceps Curl?

The seated dumbbell inner biceps curls effectively target the inner part of the biceps. This is a perfect isolation exercise for adding volume and improving muscle definition of the arms. Suitable for beginners as well as advanced lifters, it can be incorporated into various bodybuilding routines.

How to properly perform the Seated Dumbbell Inner Biceps Curl

  1. Sit on a bench with your feet flat on the floor and hold a dumbbell in each hand, palms facing up.
  2. Keep your upper arms close to your sides and your elbows slightly bent.
  3. Curl the dumbbells towards your shoulders by contracting your biceps.
  4. Pause for a moment at the top of the movement, squeezing your biceps.
  5. Slowly lower the dumbbells back down to the starting position.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Biceps:

Standing Hammer CurlsSingle Arm Cable CurlDumbbell Bent Over Curl (male)

Explore more exercises with Dumbbells, Bench or other exercises for Biceps.

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