Seated Dumbbell Inner Biceps Curl
Muscles worked
Instructions
- 1Sit 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.
- 2Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
- 3While 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:
- 4Only 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.
- 5Slowly 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.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Dumbbell Inner Biceps Curl
The seated dumbbell inner biceps curl changes the curl's path by moving the dumbbells outward instead of straight up in front of you. Sitting at the edge of a bench, you start with a neutral grip, elbows close to your torso, then curl the dumbbells out and up while rotating your palms outward, keeping your forearms aligned with your outer deltoids. This unusual path emphasizes the inner portion of the biceps along with the brachialis, offering a different angle of attack from a standard curl. It's a great finishing exercise to add volume and definition to the biceps at the end of a session, once heavier base movements are done, and it requires solid technical control to keep the path clean throughout the set.
check_circleBenefits
- check_circleTargets the inner biceps from a different angle
- check_circleAlso engages the brachialis in depth
- check_circleA good finishing exercise at the end of a biceps session
- check_circleComplements standard curls for added volume
lightbulbExecution tips
- lightbulbKeep your forearms aligned with your outer deltoids
- lightbulbUse a light load to master the path
- lightbulbRotate your palms gradually during the lift
- lightbulbKeep your elbows stable, close to your torso
warningCommon mistakes
- warningCurling the dumbbells straight up like a standard curl
- warningUsing too heavy a load, which breaks the path
- warningLetting the elbows drift away from the torso
- warningRushing the movement and losing control of the rotation
helpFrequently asked questions
How is this different from a standard dumbbell curl?expand_more
The dumbbells move outward instead of straight up, which changes the working angle on the biceps.
Should I use a heavy load?expand_more
No, a light to moderate load is enough — the priority is mastering the outward path.
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