TETSUDumbbell Seated Inner Biceps Curl
The Dumbbell Seated Inner Biceps Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
dumbbell
How to do the Dumbbell Seated Inner Biceps Curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- Rest your upper arms on your thighs, allowing the dumbbells to hang down.
- Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Seated Inner Biceps Curl work?
The Dumbbell Seated Inner Biceps Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Seated Inner Biceps Curl?
You need a dumbbell to perform the Dumbbell Seated Inner Biceps Curl.
How many sets and reps of the Dumbbell Seated Inner Biceps Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Seated Inner Biceps Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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