Seated Inner Bicep Curl


Seated Inner Bicep Curl

Try this Seated Bicep Curl Variation, which uses a Different Curling Motion to Isolate the Inner Biceps

Welcome to our Seated Inner Bicep Curl Exercise Instruction Guide!

On this page you’ll learn how to do this version of the bicep curl using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other bicep exercises so you can immediately add to your bicep workouts.

Have you checked out our best bicep exercises yet? See if this bicep exercise made the list.

Exercise Summary

Exercise Name: Seated Inner Bicep Curl
Main Muscle: Biceps
Secondary Muscle(s): Forearms
Exercise Type: Pull, Isolation
Equipment Required: Dumbbell, Bench

Exercise Description and Instruction:

This version of the Bicep Curl is done while sitting on a bench. It uses dumbbells and a twisting motion to isolate your inner biceps.

To Perform This Exercise:

  1. Stand with your feet shoulder width apart, your knees slightly bent, and your abs drawn in.
  2. Grasp a dumbbell in each arm with your palms facing each other and fully extend your arms at your sides.
  3. Curl your arms up and out, turning your wrists as you lift. At the top of the movement, your palms should be facing each other at your shoulders. It should look like your are doing a two-arm flex. This is shown incorrectly in the picture above.
  4. Pause for a moment at the top then return the weight to the starting position in a controlled manner and repeat.


  1. Practice steady, controlled movements and do not let your arms sway.


Check out these other variations of the bicep curl:

  • Alternate Incline Curl
  • Zottman Bicep Curl
  • Concentration Curl
  • Spider Bicep Curl

Now that you’ve seen the Seated Inner Bicep Curl, check out all of our different bicep exercises.

Or, check out these other pages of interest:

  • All Weight Training Exercises
  • Best Bicep Exercises
  • Barbell Exercises / Body Weight Exercises / Cable Exercises / Dumbbell Exercises
  • Tricep Exercises

You’ve seen the Bicep Exercises. Check out the Workout Routines.
Start at our Home Page.

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