Dumbbell Seated Inner Biceps Curl

Dumbbell Seated Inner Biceps Curl

The Dumbbell Seated Inner Biceps Curl is a specialized exercise that targets the inner portion of your biceps, giving your arms a balanced and aesthetically pleasing shape. This exercise is performed by sitting on a bench with a dumbbell in each hand. By isolating the inner biceps, you can effectively develop their size and strength. The main reason why this exercise is so effective is because it places emphasis on the short head of the biceps brachii muscle. This muscle runs along the inner portion of your upper arm and is responsible for that coveted peak when your arm is flexed. By specifically targeting this area, you can sculpt your arms more effectively. To perform this exercise, you will need a set of dumbbells and a workout bench. It is important to start with an appropriate weight for your fitness level and gradually increase as you become stronger. Always maintain proper form throughout the movement to maximize the benefits and minimize the risk of injury. Incorporating the Dumbbell Seated Inner Biceps Curl into your arm workout routine can help you achieve well-defined and balanced biceps. Remember to pair this exercise with a variety of other arm exercises to ensure overall arm development. Whether you're looking to boost your strength or enhance your arm aesthetics, this exercise is a valuable addition to your fitness regimen.


  • Sit on a bench with your feet flat on the ground and your back straight.
  • Hold a dumbbell in each hand with a neutral grip (palms facing each other) and rest your forearms on your thighs.
  • Keep your elbows close to your sides, inhale, and curl the dumbbells up towards your shoulders.
  • Exhale and slowly lower the dumbbells back down to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.
  • Make sure to keep your upper arms stationary throughout the movement to isolate the biceps.
  • To increase intensity, you can use heavier dumbbells or perform the exercise one arm at a time.

Tips & Tricks

  • Keep your back straight and maintain proper posture throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Focus on squeezing your biceps as you curl the dumbbells towards your chest.
  • Start with lighter weights and gradually increase the load as your strength improves.
  • Breathe out as you curl the dumbbells up and breathe in as you lower them down.
  • Avoid using momentum to lift the weights; control the movement with your biceps.
  • Don't lock your elbows at the bottom of the movement; keep a slight bend to maintain tension on the biceps.
  • Ensure that your wrists are in a neutral position and not overly flexed or extended.
  • Allow your biceps to fully stretch at the bottom of the movement for maximum range of motion.
  • Focus on mind-muscle connection, really feeling the contraction in your biceps.


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