Dumbbell Seated Inner Biceps Curl
Description
The dumbbell seated inner biceps curl is a bicep curl variation performed seated with the wrist supinated outward throughout the rep, biasing the short (inner) head of the biceps brachii. The seated position prevents body english, and the exaggerated supination emphasizes the bicep peak.
Muscle Group
Equipment Required
Dumbbell Seated Inner Biceps Curl Instructions
- Sit on a bench with a dumbbell in each hand at your sides, palms facing forward.
- Pin your elbows against your sides. Sit tall with chest lifted.
- Curl both dumbbells up while keeping your wrists fully supinated (palms facing the ceiling throughout).
- As you curl, focus on rotating your pinky finger slightly inward — this increases inner bicep engagement.
- Squeeze your biceps hard at the top. Hold one second.
- Lower under control over two seconds. Fully extend your arms.
- Keep your torso upright. No leaning or swinging.
- Repeat for the desired number of reps.
Dumbbell Seated Inner Biceps Curl Form & Visual
Dumbbell Seated Inner Biceps Curl Benefits
- Targets the short (inner) head of the biceps for peak development
- Seated position prevents body english
- Full supination maximizes bicep peak contraction
- Works at home with one pair of dumbbells
- Excellent bicep-peak finishing exercise
- Easy to scale with different weights
Dumbbell Seated Inner Biceps Curl Muscles Worked
- Biceps brachii (especially the short head)
- Brachialis
- Brachioradialis
- Forearm supinators
Dumbbell Seated Inner Biceps Curl Variations & Alternatives
- Dumbbell Seated Bicep Curl
- Dumbbell Concentration Curl
- Dumbbell Preacher Curl
- Wide-Grip Barbell Curl (short head bias)
- Pause Inner Bicep Curl
