Seated Dumbbell Inner Biceps Curl

A beginner strength exercise for the biceps, done with a dumbbell and a bench or box.

Movement guide

Seated Dumbbell Inner Biceps Curl

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusBiceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Seated Dumbbell Inner Biceps Curl demonstrated on the 3D figure

3D demoSeated Dumbbell Inner Biceps CurlBeginner · A dumbbell + A bench or box

Beginner grade (source-assigned).

Harder option

Standing Inner-Biceps Curl demonstrated on the 3D figure

3D demoStanding Inner-Biceps CurlIntermediate · A dumbbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps.

Equipment

A dumbbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Biceps curl machine demonstrated on the 3D figure

3D demoBiceps curl machineBeginner · Strength machine

Dumbbell biceps curl demonstrated on the 3D figure

3D demoDumbbell biceps curlBeginner · A dumbbell

Incline Inner Biceps Curl demonstrated on the 3D figure

3D demoIncline Inner Biceps CurlBeginner · A dumbbell + A bench or box

Alternating dumbbell curl demonstrated on the 3D figure

3D demoAlternating dumbbell curlIntermediate · A dumbbell

Alternating hammer curl demonstrated on the 3D figure

3D demoAlternating hammer curlIntermediate · A dumbbell

Alternating incline dumbbell curl demonstrated on the 3D figure

3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the Seated Dumbbell Inner Biceps Curl work?

Mainly the biceps.

What equipment do I need for the Seated Dumbbell Inner Biceps Curl?

A dumbbell + A bench or box.

Is the Seated Dumbbell Inner Biceps Curl good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Standing Inner-Biceps Curl.

How do I make the Seated Dumbbell Inner Biceps Curl harder?

Progress to the Standing Inner-Biceps Curl, or add load, range or slower lowering once your form is solid.