Seated Dumbbell Inner Biceps Curl

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Sit on the end of a flat bench with a dumbbell in each hand and your arms straight at your sides. Curl the dumbbells **opening your elbows out**, on a diagonal towards your shoulders, palms turning up; lower slowly the same way. Taking the elbow away from your body loads the short head, the inner one, which gives the arm its width from the front. The classic mistake is curling straight: without opening the elbow, it is a normal seated curl.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

See all 907 exercises