Seated Dumbbell Inner Biceps Curl

Also called inner biceps curl and seated outward curl.

Works

Biceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

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

Cues

• Palms in to start.
• Curl out and up, palms turning out.
• Upper arms still at the sides.
• Lower slowly.

Common mistakes

• Elbows flaring.
• Swinging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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