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Seated Dumbbell Inner Biceps Curl

A beginner strength exercise for the biceps, done with a dumbbell.

Seated Dumbbell Inner Biceps Curl: starting positionSeated Dumbbell Inner Biceps Curl: finishing position
Main muscles
Biceps
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Dumbbell Inner Biceps Curl

Questions

What muscles does the Seated Dumbbell Inner Biceps Curl work?

Mainly the biceps.

Is the Seated Dumbbell Inner Biceps Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Seated Dumbbell Inner Biceps Curl?

Good alternatives that train the biceps: Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Concentration Curls or Cross Body Hammer Curl.

How many sets and reps of the Seated Dumbbell Inner Biceps Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).