Seated Dumbbell Inner Biceps Curl

What it is

This exercise, performed seated with dumbbells, isolates and strengthens your biceps. It focuses on contracting the biceps through a controlled pulling motion.

Technique tips

• Keep your upper arms stationary throughout the entire movement.
• Begin with a neutral grip, rotating palms outward during the curl.
• Focus on squeezing your biceps firmly at the top of each repetition.
• Control the dumbbell's descent slowly, feeling the stretch in your biceps.
• Inhale as you lower the dumbbells, and exhale as you curl them up.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.