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Exercise 0393 · REF KXyoEtA

Dumbbell Seated Inner Biceps Curl exercise animation

Dumbbell Seated Inner Biceps Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

This one keeps the elbows flared slightly and the palms rotating in toward the body at the top, chasing a squeeze on the inner head of the biceps rather than raw load. It's closer to a concentration curl than a standard curl — the weight should be light enough that strict form and the peak contraction matter more than the number on the dumbbell.

How to Do the Dumbbell Seated Inner Biceps Curl

  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
  2. Rest your upper arms on your thighs, allowing the dumbbells to hang down.
  3. Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Seated Inner Biceps Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Seated Inner Biceps Curl work?
The Dumbbell Seated Inner Biceps Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell Seated Inner Biceps Curl?
The Dumbbell Seated Inner Biceps Curl is done with a dumbbell.
What's a good alternative to the Dumbbell Seated Inner Biceps Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.