maratoolSeated Dumbbell Inner Biceps Curl
How to do the seated dumbbell inner biceps curl
- 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.
- Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
- 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:
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Muscles worked
The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.
Every exercise for:Biceps
How this movement works
One joint changes angle and the resistance travels toward you along a single arc. Nothing is positioned to help, so tension stays where you aimed it and the usable load drops sharply against a multi-joint pull for the same muscle. Protect the range of motion; buying weight by shortening the arc defeats the point.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:Dumbbell
These train the biceps too, using equipment this one does not:
- Spider Curle-z curl bar
- Spider Curl with Barbellbarbell
- Standing Biceps Curl with Cablecable
- Bicep Curl Lunge with Bowling Motionmedicine ball
- Bicep Curl with Machinemachine
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 99 biceps exercises in this database, 38 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.