Equipmentdumbbell
Difficultybeginner
bicepsupper arms
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.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
forearms
Track Dumbbell Seated Inner Biceps Curl in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.