Dumbbell Seated Inner Biceps Curl

Perform a seated dumbbell bicep curl with a supinated grip, focusing on squeezing the bicep at the top for peak contraction and inner head engagement.

Intermediate

Isolation

Pull

15 min per set1 min rest

Upper Arms

Dumbbell

Variations of Dumbbell Seated Inner Biceps Curl

Isolation

Dumbbell Seated Hammer Curl

Perform seated dumbbell hammer curls to build strong forearms and biceps. This exercise targets the brachioradialis, brachialis, and biceps brachii,

Intermediate

Upper ArmsBrachioradialisDumbbell

Isolation

Dumbbell Seated Curl

Perform dumbbell seated curls to build strong, sculpted biceps. This isolation exercise targets your upper arms for peak muscle development.

Intermediate

Upper ArmsBiceps BrachiiDumbbell

Isolation

Dumbbell Incline Inner Biceps Curl

Sculpt your biceps with the Dumbbell Incline Inner Biceps Curl. This variation on an incline bench isolates the inner head for peak contraction and

Intermediate

Upper ArmsBiceps BrachiiDumbbell

Isolation

Dumbbell Alternate Biceps Curl

Sculpt strong, defined biceps with the Dumbbell Alternate Biceps Curl. This isolation exercise targets each arm individually, building symmetrical upper

Intermediate

Upper ArmsBiceps BrachiiDumbbell

Description

A seated bicep curl with a twist at the top to engage the inner part of the bicep muscle.

Save Dumbbell Seated Inner Biceps Curl to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Dumbbell Seated Inner Biceps Curl

1
Setup
Sit upright on a bench with a dumbbell in each hand, arms extended and palms facing forward (supinated grip).
2
Setup
Position your feet flat on the floor for stability, maintaining a straight back and engaged core.
3
Exhale as you curl both dumbbells upwards, keeping your elbows tucked close to your torso.
4
Focus on rotating your pinky finger slightly higher than your thumb at the peak of the curl to intensify the inner bicep contraction.
5
Squeeze your biceps forcefully at the top of the movement for a brief moment.
6
Inhale as you slowly lower the dumbbells back to the starting position, controlling the descent to fully extend your arms.

Tips

Maintain constant tension by controlling both the upward and downward phases of the curl, avoiding any momentum.
Keep your elbows pinned close to your sides throughout the movement to isolate the biceps and prevent shoulder involvement.
Visualize squeezing a pencil between your biceps and forearms at the peak of the contraction to maximize inner head engagement.
Ensure your wrists remain neutral, avoiding any flexion or extension, to keep the tension on the biceps.

Common Mistakes

×Do not swing the dumbbells up using your back or shoulders; instead, lower the weight and perform the movement with strict bicep contraction.
×Avoid letting your elbows drift outwards from your sides, which shifts tension away from the biceps and onto the shoulders; keep them tucked in tight.
×Make sure to fully extend your arms at the bottom to get a complete stretch in the biceps and achieve full contraction at the top.

In the Ellim app, Dumbbell Seated Inner Biceps Curl unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train dumbbell seated inner biceps curl?

Get Ellim — Free

Frequently Asked Questions

What muscles does Dumbbell Seated Inner Biceps Curl work?

Dumbbell Seated Inner Biceps Curl primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.

Is Dumbbell Seated Inner Biceps Curl good for beginners?

Dumbbell Seated Inner Biceps Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Seated Inner Biceps Curl?

You need Dumbbell to perform Dumbbell Seated Inner Biceps Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Seated Inner Biceps Curl?

Maintain constant tension by controlling both the upward and downward phases of the curl, avoiding any momentum. Keep your elbows pinned close to your sides throughout the movement to isolate the biceps and prevent shoulder involvement. Visualize squeezing a pencil between your biceps and forearms at the peak of the contraction to maximize inner head engagement. Ensure your wrists remain neutral, avoiding any flexion or extension, to keep the tension on the biceps.

What are common mistakes when doing Dumbbell Seated Inner Biceps Curl?

Do not swing the dumbbells up using your back or shoulders; instead, lower the weight and perform the movement with strict bicep contraction. Avoid letting your elbows drift outwards from your sides, which shifts tension away from the biceps and onto the shoulders; keep them tucked in tight. Make sure to fully extend your arms at the bottom to get a complete stretch in the biceps and achieve full contraction at the top.

Related Exercises

Isolation

Dumbbell Zottman Curl

The Zottman Curl targets your biceps and forearms with a unique wrist rotation. Curl up with palms facing up, then rotate to palms down for the eccentric

Intermediate

Upper ArmsBiceps BrachiiDumbbell

Isolation

Dumbbell Standing Concentration Curl

Isolate your brachialis and biceps with the dumbbell standing concentration curl. This focused exercise maximizes muscle activation for peak arm

Intermediate

Upper ArmsBrachialisDumbbell

Isolation

Dumbbell Concentration Curl

Isolate your brachialis and biceps with the dumbbell concentration curl. This seated exercise maximizes muscle activation by stabilizing your upper arm

Intermediate

Upper ArmsBrachialisDumbbell