bicepsdumbbell
dumbbell seated inner biceps curl
dumbbell seated inner biceps curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
Step 2. Rest your upper arms on your thighs, allowing the dumbbells to hang down.
Step 3. Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.
Step 4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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