Seated Dumbbell Inner Biceps Curl

Seated Dumbbell Inner Biceps Curl is a strength - supinated dumbbell curl along an outward path exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Strength - supinated dumbbell curl along an outward path

Exercise technique

Position
Sit upright at the end of a bench with dumbbells at your sides.
Grip
Start with your palms facing your torso.
Upper arms
Fix your elbows at your sides.
Outward path
Curl upward while angling your forearms toward the outer shoulder line.
Supinate
Turn your palms outward and upward as you lift.
Pause
Pause briefly at the highest point you can reach without moving your elbows forward.
Return
Return your palms to neutral as you lower the weights.

Key technique points

Choose the outward-path angle according to shoulder comfort.
Do not assume you are completely isolating the inner biceps.
Keep your upper arms fixed.
Keep your wrists straight.
Do not throw your torso backward.
Exhale as you lift.

Common mistakes

Forcing the shoulders outward

Do not exceed a comfortable angle to bring the dumbbells toward the outer shoulders.

Raising the elbows sideways

Do not turn the curl into a lateral shoulder raise.

Bending the wrist

Do not rotate the grip through joint bending.

Arching the back

Do not lean backward through the lower back to reach the top.

Swinging outward

Do not throw the dumbbells quickly through a wide arc.

Relying on an isolation claim

Do not pursue excessive angles instead of technical control because of the exercise's name.

Frequently asked questions