Dumbbell Seated Inner Biceps Curl

Setup

1. 01Sit on the end of a flat bench.
2. 02Hold a dumbbell in each hand at the sides.
3. 03Turn the palms forward and angle the arms slightly out.
4. 04Sit tall with the shoulders back.

Execution

1. 01Curl both dumbbells up and outward, away from the body.
2. 02Keep the palms supinated through the curl.
3. 03Squeeze at the top with the weights wide of the shoulders.
4. 04Lower under control back to the sides.

Checkpoints

• -Elbows stay close to the torso; forearms angle outward.
• -Palms stay turned up for the whole rep.
• -The torso stays still, no rocking.
• -The dumbbells finish wide of the shoulders, not in front.

Common mistakes

• -Swinging the torso to start the curl.
• -Letting the elbows drift behind the body.
• -Losing the outward angle and curling straight up.
• -Dropping the weights instead of lowering slowly.