Seated Dumbbell Inner Biceps Curl

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Watch Seated Dumbbell Inner Biceps Curl

Technique

How to perform Seated Dumbbell Inner Biceps Curl

1. Sit upright on a bench with one dumbbell in each hand and your elbows near your sides.
2. Orient your upper arms outward so that your palms and forearms face outward rather than across the front of your torso.
3. Keep that upper-arm position steady as you bend your elbows and curl the dumbbells toward your outer shoulders.
4. Pause briefly without lifting or swinging your elbows.
5. Lower the dumbbells under control, maintaining the outward orientation instead of rotating back to a neutral grip between repetitions.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.