Seated Dumbbell Inner Biceps Curl

Differentiation: Mechanics

This variation of a Seated Bicep Curl is unique. Here is how: you use a flared-out arm position. This arm position targets your inner biceps. You curl both dumbbells simultaneously, | instead of alternating between your left and right arms. Using dumbbells ensures each bicep lifts the same amount of weight. Using equal weight increases the overall symmetry of your biceps.

Starting Position

To get into starting position, do this...

1) Locate a movable military bench with back support - for stability.

2) Obtain two dumbbells.

3) While holding a dumbbell in each hand, sit on the bench.

4) Let the dumbbells extend down at your sides.

5) Place your feet flat on the floor, hip-width apart.

6) Plant your upper arms and elbows near the sides of your torso.

7) Twist your wrists so that your palms are facing upward and extend the dumbbells straight out from your sides.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you begin to curl the dumbbells simultaneously in an outward motion towards the sides of your shoulders.

3) Twist the dumbbells as you curl so that when your biceps are fully contracted your palms are facing up.

4) ...until the dumbbells reach shoulder level.

5) When the dumbbells have reached shoulder level, hold the contraction for a count of one second.

6) Using a controlled movement, inhale as you lower the dumbbells simultaneously

7) ...until your arms are fully extended downward.

8) Repeat reps for a full set.

9) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms.

If raised correctly, the dumbbells should be facing the sides of your body when at the level of your shoulders.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Rotating the dumbbell should be one fluid motion of rotation when curling the dumbbell.

Keep your elbows close to the sides of your body.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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