How to do a Seated Inner Bicep Curl

The Seated Inner Bicep Curl is a beginner dumbbell exercise that works your biceps, with help from your forearms.

How to do a Seated Inner Bicep Curl, step by step

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

Muscles worked

Common mistakes

• Using momentum to swing the weight
• Not fully extending the arm at the bottom of the movement
• Allowing the upper arms to come off the thighs

Sets and reps by goal

Alternatives, progressions and regressions

Easier variation

• Dumbbell Hammer Curl

More exercises for the same muscles

• Dumbbell Bicep Curl
• Incline Inner Biceps Curl
• Cable Curl
• Cable Hammer Curl (Rope)

Frequently asked questions

What muscles does the Seated Inner Bicep Curl work?

The Seated Inner Bicep Curl mainly works your biceps. It also works your forearms.

Is the Seated Inner Bicep Curl good for beginners?

Yes. The Seated Inner Bicep Curl is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.

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

A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Seated Inner Bicep Curl?

Good alternatives are Dumbbell Bicep Curl, Incline Inner Biceps Curl and Cable Curl.

Put it in a workout plan

• Push / Pull / Legs program
• Full body training program
• Hypertrophy program
• Browse all exercises