Seated Dumbbell Inner-Biceps Curl

Body region

• Arms

Equipment

• Dumbbells
• Flat Bench or Adjustable Bench

Technique

1. Sit on the end of a bench, feet flat, holding two dumbbells with palms forward and the arms rotated a little outward.
2. Keep the elbows tucked against your sides.
3. Curl the dumbbells up and out toward the outside of your shoulders.
4. Lower along the same angled path to straight arms.

Cues

• Keep the palms facing up and slightly out throughout.
• The elbows stay pinned; only the forearms travel outward.
• Sit tall so the dumbbells clear the bench at the bottom.

Common mistakes

• Letting the elbows drift away from the body.
• Rotating the palms back toward neutral on the way up.
• Rocking back on the bench to lift.

Variations

• Incline Dumbbell Inner-Biceps Curl

Alternatives

• Dumbbell Curl
• Concentration Curl