Exercises / Upper arms / Dumbbell Seated Inner Biceps Curl

Dumbbell Seated Inner Biceps Curl

Dumbbell Seated Inner Biceps Curl: step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell. Level: beginner.

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentdumbbell
  • Levelbeginner
  • Forcepull
  • Typeisolation
  • Body partupper arms
Primary muscles
biceps, forearms
Secondary muscles
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How to do it

  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.

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