Seated Dumbbell Inner Biceps Curl
How to do the Seated Dumbbell Inner Biceps Curl
- 1
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.
- 2
Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
- 3
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:
- 4
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.
- 5
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.
- 6
Repeat for the recommended amount of repetitions.
How to program the Seated Dumbbell Inner Biceps Curl
Sets and reps
As an isolation movement, the Seated Dumbbell Inner Biceps Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Dumbbell Inner Biceps Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Seated Dumbbell Inner Biceps Curl work?
The Seated Dumbbell Inner Biceps Curl primarily targets the Biceps.
What equipment do I need for the Seated Dumbbell Inner Biceps Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Seated Dumbbell Inner Biceps Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
