Seated Dumbbell Inner Biceps Curl
Hands curl up and out while rotating palms forward.
- Level
- Beginner
- Equipment
- Dumbbell, Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit on a flat bench holding a dumbbell in each hand with arms fully extended.
- Start with a neutral grip where palms face each other and elbows stay close to your torso.
- Curl the weights up and out while rotating your palms to face forward.
- Align your forearms with your outer deltoids at the top of the movement.
- Squeeze the biceps hard for one second before slowly lowering the weights.
- Rotate your hands back to the neutral position as you return to the start.
Common mistakes
- Swinging the torso or using momentum to lift the weight.
- Allowing the elbows to drift forward away from the ribs.
- Failing to rotate the wrists during the curling motion.
- Lowering the weights too quickly without maintaining tension.
Tips
- Keep your upper arms glued to your sides throughout the entire set.
- Drive the pinky finger upward to maximize the supination twist.
- Control the negative phase to prevent the dumbbells from dropping suddenly.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Rotating (turns during the rep)
- Body position
- Seated
