Seated Dumbbell Inner Biceps Curl

Muscle Targeted: Biceps

Starting position:

Choose the appropriate weight for your training type. Sit on the bench, grab the dumbbells and lean against the bench. Your hands holding the dumbbells are in the starting position and hanging loosely down on the side of the bench with palms out.

Exercise:

From the starting position bend your elbows upwards to your shoulders, hands moving away from your body. Return to the starting position the same way.Exhale while doing the upwards motion and inhale when you are in the starting position.

Note:

Choose the weight taking account of your abilities, overall fitness level and training type. Start with lighter weight to master the technique well. Focus on membrane breathing (abdominal) breathing. Fix your elbows to a single point. Return to the starting position with slow, controlled motion rather than quickly relaxing the muscle tension. Avoid excessive motion in the elbow joint.

Recommendation:

Choose the number of repetitions depending on your training type. If possible, exercise in front of a mirror and avoid involving using the trapezius muscles by lifting your arms. Choose a frequency of motion that matches your breathing and lets you use the correct technique.

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This is an alternative to wide-grip standing barbell curl. Working inner biceps with dumbbells has several advantages:

  1. There is no strain on the wrists due to the unnatural hand position as in barbell curls.
  2. The exercise is less isolated/limited. You need more effort to balance and coordinate the dumbbells.
  3. You can (and should) turn your hands from the position when palms are facing each other to the position when palms are facing upwards. This movement also develops the biceps along with the elbow contraction.

It is important to fully control the movement of both arms. It’s not easy especially for beginners who tend to have their dominant arm better developed. Do the movement slowly and without cheating.

You can apply the cheating for the last two reps.

If you find it too hard to coordinate the movement of two dumbbells you can choose alternating curls.