Hominin · exercise
Seated Dumbbell Inner Biceps Curl
Seated Dumbbell Inner Biceps Curl is a beginner strength exercise using dumbbell. It works the biceps.
beginnerdumbbellpull movementisolationstrength
- Main muscles
- biceps
How to do it
- 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.
- Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
- 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:
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Alternate Hammer Curl · dumbbell, beginner
- Alternate Incline Dumbbell Curl · dumbbell, beginner
- Concentration Curls · dumbbell, beginner
- Cross Body Hammer Curl · dumbbell, beginner
- Dumbbell Alternate Bicep Curl · dumbbell, beginner
- Dumbbell Bicep Curl · dumbbell, beginner
- Flexor Incline Dumbbell Curls · dumbbell, beginner
- Hammer Curls · dumbbell, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).