10 Best Seated Dumbbell Inner Biceps Curl Alternatives for Home or Gym

The 10 Best Seated Dumbbell Inner Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Seated Dumbbell Inner Biceps Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. 

   1. Seated Dumbbell Curl

   99% match

   Biceps · Beginner · Isolation

   It uses the same equipment and still works the biceps.

   • Dumbbell

   How to perform it

   1. Sit on a flat bench with a dumbbell on 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 your torso. This will be your starting position.
   3. While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms 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.
   4. Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Seated Dumbbell Inner Biceps Curl
   • Primary muscle: biceps, the same as the Seated Dumbbell Inner Biceps Curl
   • Equipment: free weights, the same as the Seated Dumbbell Inner Biceps Curl
   • Body position: seated, the same as the Seated Dumbbell Inner Biceps Curl

2. 2. Dumbbell Preacher Curl

   99% match

   Biceps · Beginner · Isolation

3. 3. Dumbbell Seated Bicep Curl

   99% match

   Biceps · Beginner · Isolation

4. Play demonstration

   Progression

   4. Dumbbell Seated Preacher Curl

   99% match

   Biceps · Intermediate · Isolation

   Pick this when you want a harder version that still works the biceps.

   • Dumbbell

   How to perform it

   1. Sit on a preacher curl bench with your feet flat on the floor.
   2. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Seated Dumbbell Inner Biceps Curl
   • Primary muscle: biceps, the same as the Seated Dumbbell Inner Biceps Curl
   • Equipment: free weights, the same as the Seated Dumbbell Inner Biceps Curl
   • Body position: seated, the same as the Seated Dumbbell Inner Biceps Curl

5. 5. Two-arm Dumbbell Preacher Curl

   99% match

   Biceps · Beginner · Isolation

6. 

   6. Barbell Curls Lying Against An Incline

   99% match

   Biceps · Intermediate · Isolation

   A good swap when you have a barbell to work with, and it still works the biceps.

   • Barbell

   How to perform it

   1. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
   2. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
   3. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Seated Dumbbell Inner Biceps Curl
   • Primary muscle: biceps, the same as the Seated Dumbbell Inner Biceps Curl
   • Equipment: free weights, the same as the Seated Dumbbell Inner Biceps Curl
   • Body position: seated, the same as the Seated Dumbbell Inner Biceps Curl

7. 7. Barbell Lying Preacher Curl

   99% match

   Biceps · Beginner · Isolation

8. 8. Barbell Preacher Curl

   99% match

   Biceps · Beginner · Isolation

9. 9. EZ Barbell Close Grip Preacher Curl

   99% match

   Biceps · Beginner · Isolation

10. 10. EZ Barbell Seated Curls

    99% match

    Biceps · Beginner · Isolation