Arms
The main muscle group listed for this exercise.
Exercise guide
Seated Dumbbell Inner Biceps Curl
Seated Dumbbell Inner Biceps Curl is a beginner-friendly arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: curl. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Seated Dumbbell Inner Biceps Curl
- 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.
- Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
- 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:
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
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A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Concentration Curls is a beginner-friendly arm exercise performed with dumbbells.
View exerciseDumbbell Alternate Bicep Curl
Dumbbell Alternate Bicep Curl is a beginner-friendly arm exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Seated Dumbbell Inner Biceps Curl.
What muscles does Seated Dumbbell Inner Biceps Curl work?
Seated Dumbbell Inner Biceps Curl primarily trains the arms.
Is Seated Dumbbell Inner Biceps Curl beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Seated Dumbbell Inner Biceps Curl?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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