Target Muscle

    Biceps

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Seated Inner Bicep Curl

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

    Also Works

    Forearms

    How to Perform

    1. 1

      Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.

    2. 2

      Rest your upper arms on your thighs, allowing the dumbbells to hang down.

    3. 3

      Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.

    4. 4

      Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Biceps Exercises

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