Seated Dumbbell Inner Biceps Curl

A biceps isolation exercise with outward arm movement and supination that emphasizes the outer biceps head.

Instructions

1. Sit on the end of a flat bench with your back straight and feet firmly planted on the floor.
2. Hold a dumbbell in each hand at arm’s length by your sides.
3. Rotate your palms inward to face each other in a neutral grip position. This is your starting position.
4. While keeping your upper arms stationary, curl the dumbbells upward and outward.
5. As you lift, rotate your palms so they face forward (supination) during the movement.
6. Keep your forearms in line with your outer deltoids (shoulders) throughout the curl.
7. Contract your biceps as you breathe out and continue until the dumbbells reach shoulder level.
8. Hold the contracted position for one second at the top and squeeze your biceps.
9. Slowly lower the dumbbells back down with control while breathing in.
10. As you lower, rotate your wrists back to the neutral grip position.
11. Repeat for the prescribed number of repetitions.

Tips

• The outward arc combined with supination creates a unique biceps contraction
• Keep your upper arms stationary—do not allow them to swing forward or move away from your body
• The outer elbow position emphasizes the outer head of the biceps
• Perform the movement slowly and deliberately to maximize muscle engagement
• Avoid using momentum from your body or shoulders
• This variation is particularly effective for building complete biceps development