Seated Dumbbell Inner Biceps Curl

Biceps

Seated Dumbbell Inner Biceps Curl

Seated Dumbbell Inner Biceps Curl (Start)

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A seated curl with a wide, outward-turned grip that biases the inner part of the biceps.

Strength

Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %

Effort during a set4.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on a bench holding a dumbbell in each hand, arms hanging by your sides.
2Rotate your hands so the palms face slightly away from your body and keep your elbows near your ribs.

How to perform

1Bend your elbows and bring the dumbbells up toward your shoulders.
2Tense the biceps at the top for a second.
3Straighten your arms slowly back to the start.
4Repeat.