Seated Dumbbell Inner Biceps Curl
The Seated Dumbbell Inner Biceps Curl is an effective exercise for targeting the inner biceps muscles. To perform this exercise, you should sit on the end of a flat bench with a dumbbell in each hand, and rotate the palms of the hands so they face inward in a neutral position. From this starting position, curl the dumbbells out and up, while keeping the upper arms stationary and the forearms in line with the outer deltoids. Once the biceps are fully contracted and the dumbbells are at shoulder level, hold the contracted position and slowly bring the dumbbells back to the starting position. There are multiple variations of this exercise, including performing it sitting down or standing up, or alternating arms.
Type:
Strength
Muscles Used:
Biceps
Level:
Beginner
Equipment:
Dumbbell
Benefits Of This Exercise
- Strengthens the inner biceps muscles
- Improves arm size and definition
- Works on muscular stability and coordination
- Increases flexibility and range of motion
- Helps to improve posture and core strength
- Increases muscular endurance and strength
- Improves grip strength and hand dexterity
- Reduces risk of injury from overuse
Step by Step Instructions For Seated Dumbbell Inner Biceps Curl
- 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.
Variations:
- Perform the exercise sitting down on a bench with or without back support.
- Stand up while performing this exercise.
- Alternate arms; first lift the right arm for one repetition, then the left, then the right, etc.
Warm Up Tips
- 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.
Variations:
- There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support.
- You can stand up while performing this exercise.
- You can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
Seated Dumbbell Inner Biceps Curl Safety Tips
- Ensure that you are seated on the end of a flat bench with proper back support, if needed.
- Hold a dumbbell in each hand at arms length, with your elbows close to your torso.
- Rotate your palms inward to a neutral position before starting the exercise.
- Keep your upper arms stationary throughout the movement.
- Focus on using your forearms to curl the dumbbells out and up.
- Turn your palms out as you lift the dumbbells and keep your forearms in line with your outer deltoids.
- Contract your biceps fully and hold the position for a second, squeezing the biceps.
- Lower the dumbbells slowly and with control, while rotating your arms back to a neutral grip.
- Breathe in as you lower the dumbbells.
- Repeat the exercise for the recommended number of repetitions.
Variations:
- You can perform this exercise sitting down on a bench with or without back support.
- You can also perform it while standing up.
- Another variation is to alternate arms, lifting one arm at a time for each repetition.
Incorporating Into Other Workouts
One way to incorporate the Seated Dumbbell Inner Biceps Curl into a workout is to include it as part of an upper body strength training routine. Here's an example of how it can be integrated:
1. Warm-up: Begin with a few minutes of light cardio, such as jogging or jumping jacks, to get your blood flowing and your muscles warmed up.
2. Compound Exercise: Start your workout with a compound exercise, such as bench press or push-ups, to target multiple muscle groups and build overall upper body strength.
3. Seated Dumbbell Inner Biceps Curl: After your compound exercise, move on to the Seated Dumbbell Inner Biceps Curl. Perform 3 sets of 8-12 repetitions, focusing on maintaining proper form and control throughout the movement.
4. Superset: To maximize your workout efficiency, pair the Seated Dumbbell Inner Biceps Curl with another exercise that targets a different muscle group. For example, you can pair it with tricep dips or overhead press. Alternate between the two exercises, performing 3 sets of each with minimal rest in between.
5. Isolation Exercise: Finish your upper body workout with an isolation exercise, such as lateral raises or tricep extensions, to specifically target smaller muscle groups and improve definition.
6. Cool Down: After completing your workout, take a few minutes to stretch your upper body muscles to improve flexibility and prevent any post-workout soreness.
Remember to adjust the weight