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Biceps · Intermediate

Dumbbell Seated Inner Biceps Curl

Arm curl variation training the biceps without torso swing.

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Dumbbell Seated Inner Biceps Curl demonstration

Exercise overview

Training details

Biceps

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit tall on a bench with a dumbbell in each hand, arms at your sides, and palms initially facing inward.
  2. 02Keep your upper arms still and begin curling both dumbbells upward.
  3. 03Supinate the forearms as you lift so the palms and little fingers turn slightly outward near the top.
  4. 04Squeeze the biceps without leaning back, lifting the elbows, or bending the wrists.
  5. 05Reverse the rotation and lower slowly to full elbow extension.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Seated CurlRelated variationAlternating Dumbbell Curl with Arm BlasterRelated variationAlternating Seated Dumbbell Curl on Stability BallRelated variationDumbbell Arnold CurlRelated variationDumbbell Bent-Arm Curl HoldRelated variationDumbbell One-Arm Seated Curl on Stability Ball

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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