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Seated Dumbbell Inner Biceps Curl

Learn how to do seated dumbbell inner biceps curl with a clear setup, controlled movement, and a technique you can repeat.

BicepsDumbbell6 technique steps

See the movement
Seated Dumbbell Inner Biceps Curl: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do 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.
Seated Dumbbell Inner Biceps Curl exercise illustration

Seated Dumbbell Inner Biceps Curl: muscles worked

Primary focus: biceps.

Biceps
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you 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:

What muscles does seated dumbbell inner biceps curl work?

Seated Dumbbell Inner Biceps Curl primarily trains the biceps. The exact demand depends on your setup, range, and chosen load.

What is the best technique for seated dumbbell inner biceps curl?

Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom.

What can I do instead of seated dumbbell inner biceps curl?

Related options include Incline Inner Biceps Curl, Standing Inner-Biceps Curl, Alternate Incline Dumbbell Curl. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing seated dumbbell inner biceps curl and the related movements above to compare equipment and technique choices.

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