Seated Dumbbell Inner Biceps Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Starting position
End position
How to Do Seated Dumbbell Inner Biceps Curl
- Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
- While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids. Tips:
- Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate your arms as you lower the dumbbells so that you can switch back to a neutral grip.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Seated Dumbbell Inner Biceps Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Standing Biceps Cable Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
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2
Alternate Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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3
Dumbbell Alternate Bicep Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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4
Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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5
Incline Inner Biceps Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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6
Lying Supine Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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7
One Arm Dumbbell Preacher Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Preacher Hammer Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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9
Seated Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
Standing One-Arm Dumbbell Curl Over Incline Bench
A beginner isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do seated dumbbell inner biceps curl work?
Seated Dumbbell Inner Biceps Curl primarily works the biceps.
What equipment do I need for seated dumbbell inner biceps curl?
Seated Dumbbell Inner Biceps Curl uses dumbbells.
Seated Dumbbell Inner Biceps Curl: is it suitable for beginners?
Yes. Seated Dumbbell Inner Biceps Curl is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of seated dumbbell inner biceps curl?
Standing Biceps Cable Curl, Alternate Incline Dumbbell Curl, Dumbbell Alternate Bicep Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my seated dumbbell inner biceps curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; seated dumbbell inner biceps curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Seated Dumbbell Inner Biceps Curl with AI
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