Seated Dumbbell Inner Biceps Curl

DumbbellIntermediateIsolation
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Quick answer

Seated Dumbbell Inner Biceps Curl is an intermediate isolation dumbbell exercise that mainly works the biceps, with the forearms assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Seated Dumbbell Inner Biceps Curl

  1. 1

    Set up an incline bench at an upright angle. Sit down with a dumbbell in each arm and palms facing outward away from the body in a underhand grip. This is your starting position and will help you target your inner biceps.

  2. 2

    Keeping your elbows fixed, slowly curl up the dumbbells.

  3. 3

    Squeeze the biceps at the top of the movement, then slowly lower back to the starting position.

Form cues

  • Slightly bend your arms at the bottom of the movement to keep tension in your biceps throughout. Prevent your arms from losing tension when you return to the starting position. You shouldn't let your arms 'hang' at the bottom.
  • Perform the reps slowly and in a controlled manner.
  • You can do this exercise standing aswell.
  • Remember to keep your elbows stationary.

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