Dumbbell Seated Inner Biceps Curl exercise animation (Hombre)

Dumbbell Seated Inner Biceps Curl

Músculo objetivo
Biceps Brachii
Músculos sinergistas
Brachialis, Brachioradialis
Equipamiento
Dumbbell
Parte del cuerpo
Upper Arms
Tipo
Strength

The dumbbell seated inner biceps curl is an upper-arm isolation exercise that targets the biceps brachii, with the brachialis and brachioradialis assisting. Performed seated with the arms held slightly wide and the palms turned up and out, it biases the inner (short) head of the biceps for a fuller, more peaked look.

Cómo hacer el Dumbbell Seated Inner Biceps Curl

  1. 1Sit upright on a bench with a dumbbell in each hand, feet flat on the floor and your back tall.
  2. 2Let your arms hang at your sides, then move your elbows slightly out and away from your torso so your hands sit a little wider than your hips.
  3. 3Rotate your forearms so your palms face up and slightly outward, setting the supinated angle that loads the inner biceps.
  4. 4Keeping your upper arms fixed and elbows pinned out wide, curl both dumbbells toward your shoulders by flexing only at the elbow.
  5. 5As you near the top, squeeze the inner biceps hard and hold the contraction for a moment.
  6. 6Lower the dumbbells under control back to the starting position, resisting the weight all the way down.
  7. 7Keep your wrists firm and your torso still, then repeat for your target reps.
  8. 8After your final rep, lower the dumbbells to your thighs and set them down safely.

Consejos de técnica

  • Keep your elbows held slightly out and wide throughout the set so tension stays on the inner head rather than drifting forward.
  • Maintain the supinated, palms-up-and-out wrist position for the whole rep to keep the short head working.
  • Use a controlled tempo with a brief squeeze at the top; lighter weight with clean form beats heavy swinging here.
  • Brace your core and keep your back tall against the bench to stop your torso from rocking.

Errores comunes

  • Swinging the torso or using momentum to lift the weight, which shifts work off the biceps and strains the lower back.
  • Letting the elbows drift forward or in, which reduces the inner-head emphasis the wide arm position is meant to create.
  • Losing the supinated wrist position mid-rep, turning it into a regular curl and dropping tension on the short head.
  • Choosing a weight so heavy you can't keep your upper arms fixed, breaking strict elbow-only flexion.

Preguntas frecuentes

What muscles does the dumbbell seated inner biceps curl work?

It primarily targets the biceps brachii, with emphasis on the inner (short) head, while the brachialis and brachioradialis assist as synergists.

How does this differ from a standard dumbbell curl?

You hold your elbows slightly out and wide and turn your palms up and out, which biases the inner short head of the biceps rather than spreading the load evenly across the arm.

Is the inner biceps curl good for beginners?

Yes. It is a simple seated isolation move, but start light so you can keep your elbows wide and wrists supinated through every rep before adding weight.

How many sets and reps should I do?

For arm size and detail, 3 to 4 sets of 10 to 15 reps with a controlled tempo and a squeeze at the top works well.

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