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Biceps · Dumbbell · Beginner

How to do Dumbbell Seated Inner Biceps Curl

The dumbbell seated inner biceps curl targets the biceps and forearms by having the lifter sit on a bench, rest their upper arms on their thighs, and curl dumbbells upward. This isolates the biceps and minimizes momentum, making it an effective strength-building exercise.

Dumbbell Seated Inner Biceps Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Dumbbell Seated Inner Biceps Curl, step by step

  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.

Muscles worked

Dumbbell Seated Inner Biceps Curl works your biceps as the main mover, with help from your forearms.

Track Dumbbell Seated Inner Biceps Curl in SPLYT

Dumbbell Seated Inner Biceps Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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