How to do the Seated Dumbbell Inner Biceps Curl

Steps

1. Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
2. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
3. While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids. Tips:
4. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
5. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate your arms as you lower the dumbbells so that you can switch back to a neutral grip.
6. Repeat for the recommended amount of repetitions.

Tracking it in OneRep

Add the seated dumbbell inner biceps curl to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.