The Dumbbell Seated Inner Biceps Curl is an isolation exercise that primarily targets the inner head of the biceps. This exercise is performed using a dumbbell while seated on a bench to ensure proper form and stability.
How to perform
To perform the Dumbbell Seated Inner Biceps Curl, follow these step-by-step instructions:1. Sit on a bench with your back straight and feet firmly planted on the floor. Hold a dumbbell in each hand with an underhand grip, palms facing forward, and arms fully extended by your sides.
2. Keeping your elbows close to your body and your upper arms stationary, curl the dumbbells towards your shoulders, focusing on squeezing the inner head of the biceps at the top of the movement.
3. Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position, fully extending your arms.
4. Repeat for the desired number of repetitions, maintaining control and focusing on the contraction of the inner biceps throughout the movement.
5. Keep your back straight, core engaged, and avoid using momentum to lift the weights. Focus on proper form and controlled movements to maximize the effectiveness of the exercise.
6. To avoid injury, start with lighter weights and gradually increase the resistance as you become stronger and more comfortable with the movement.
Overall, the Dumbbell Seated Inner Biceps Curl is a great exercise for targeting and strengthening the inner head of the biceps, helping to improve arm definition and strength.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.