Dumbbell Seated Inner Biceps Curl

Also known as: seated dumbbell inner biceps curl

Beginner

Biceps

Dumbbell

Dumbbell Seated Inner Biceps Curl turns independent dumbbell loading into muscle you built on purpose — built for your first months of training.

How to do Dumbbell Seated Inner Biceps Curl

Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
Rest your upper arms on your thighs, allowing the dumbbells to hang down.
Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Seated Inner Biceps Curl Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Seated Inner Biceps Curl Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Dumbbell Seated Inner Biceps Curl

Harder progression

Dumbbell Biceps Curl

Swap Dumbbell Seated Inner Biceps Curl For

Cable Concentration Curl

Band Alternating Biceps Curl

Biceps Narrow Pull-ups

Dumbbell Seated Inner Biceps Curl — Frequently Asked Questions

How do you do the Dumbbell Seated Inner Biceps Curl?

Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. Rest your upper arms on your thighs, allowing the dumbbells to hang down. Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Seated Inner Biceps Curl work?

The Dumbbell Seated Inner Biceps Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Seated Inner Biceps Curl should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Seated Inner Biceps Curl good for beginners?

Yes. The Dumbbell Seated Inner Biceps Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Seated Inner Biceps Curl?

Try the Cable Concentration Curl, Band Alternating Biceps Curl or the Biceps Narrow Pull-ups. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Seated Inner Biceps Curl the same as the seated dumbbell inner biceps curl?

Yes. The Dumbbell Seated Inner Biceps Curl is also commonly called the seated dumbbell inner biceps curl. Different gyms and training programs label it differently, but "seated dumbbell inner biceps curl" refer to this same movement.