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Seated Dumbbell Inner Biceps Curl

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Biceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps

How to perform Seated Dumbbell Inner Biceps Curl

  1. Step 1. 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.
  2. Step 2. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
  3. Step 3. 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:
  4. Step 4. 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.
  5. Step 5. 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.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary muscle targeted by the seated inner biceps curl?

This exercise specifically targets the short head of the biceps brachii. By rotating the palms outward, you place greater mechanical tension on the inner portion of the muscle.

How should I position my arms for maximum effectiveness?

Keep your elbows pinned to your sides and slightly behind your torso. Rotate your wrists so your thumbs point away from your body throughout the entire range of motion.

What is a common mistake to avoid during this movement?

Avoid using momentum or swinging the shoulders to lift the weight. Ensure the upper arm remains stationary to isolate the biceps and prevent the front deltoids from taking over.

How should I program this exercise into my routine?

Perform 3 to 4 sets of 10 to 15 repetitions to maximize metabolic stress. This isolation movement is best utilized toward the end of a workout after heavy compound pulls.

Is there a beginner-friendly alternative to this exercise?

Standard seated dumbbell curls are a suitable starting point for beginners. Once you establish basic elbow stability, you can introduce the outward rotation to target the inner head.

Sample sets & reps for Seated Dumbbell Inner Biceps Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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