Seated Dumbbell Inner Biceps Curl

Train your biceps using only dumbbells.

This curling motion targets the inner head of the biceps, emphasizing outward rotation and full extension.

Instructions

  1. Sit at the edge of a bench holding dumbbells at your sides with a neutral grip.
  2. Curl the dumbbells outward and up, rotating your wrists so palms face up at the top.
  3. Focus on bringing the forearms in line with your outer shoulders.
  4. Squeeze at the top, then lower and rotate back to neutral.
  5. Repeat with control for each repetition.

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