Exercise guide
Seated Dumbbell Inner Biceps Curl
The Seated Dumbbell Inner Biceps Curl raises the dumbbells outward while the palms rotate away from the body. The biceps flex the elbows while the shoulders and forearms maintain the angled path.
Training context
Why Use the Outward Curl Path?
The variation changes the forearm and hand position compared with a standard curl. It may provide useful variety, but it does not isolate a separate inner portion of the biceps.
The outward path should remain comfortable for the shoulders and wrists. Use a lighter load if the elbows drift widely or the torso begins to lean.
Technique overview
Let the forearms angle outward without moving the elbows
Sit with the dumbbells beside the thighs and palms facing inward. Curl upward and slightly outward while rotating the palms forward or outward. Keep the upper arms quiet, then lower slowly as the hands return to neutral.
Treat this as an overview and use a range, pace, and setup you can control.