Exercise technique

dumbbell seated inner biceps curl

The dumbbell seated inner biceps curl targets the biceps and forearms by having the lifter sit on a bench, rest their upper arms on their thighs, and curl dumbbells upward. This isolates the biceps and minimizes momentum, making it an effective strength-building exercise.

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How do you perform this exercise?

  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.

Which other muscles are involved?

Forearms.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

biceps leg concentration curl

Biceps · Body weight

bodyweight side lying biceps curl

Biceps · Body weight

barbell alternate biceps curl

Biceps · Barbell

barbell biceps curl (with arm blaster)

Biceps · Barbell

barbell standing wide grip biceps curl

Biceps · Barbell

dumbbell seated bicep curl

Biceps · Dumbbell

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