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Seated Band Inside Bicep Curl

Seated band curl with hands close together emphasizes the inner bicep head while providing constant tension

ArmsBeginnerStrengthPull

At a glance

Muscles workedPrimary: Biceps
Muscle groupArms
DifficultyBeginner
TypeStrength · Pull
Sets & reps3 sets × 12-15 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Sit with the resistance band anchored under your feet
  2. Step 2: Hold a handle in each hand close together with palms facing in
  3. Step 3: Curl both hands up toward your shoulders
  4. Step 4: Squeeze your biceps at the top
  5. Step 5: Lower with control back to the starting position and repeat

Equipment

Coaching tips

Benefits

Seated band curl with hands close together emphasizes the inner bicep head while providing constant tension

Common mistakes

Letting the elbows drift forward instead of staying pinned at the sides

Make it harder

Use a heavier resistance band or slow the tempo

Make it easier

Use a lighter band and reduce the range of motion

Breathing

Exhale curling up, inhale lowering down

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More arms exercises

Overhand Dumbbell Forearm Curl

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Extensor Stretch

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Dumbbell Hammer Curl2

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Close Grip Forearm Preacher Curl

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Dumbbell Bicep Curl and Press on Incline Bench

Intermediate · 3 sets × 8-12 reps

Water Bottle Tricep Extension to Sit Up on Incline

Intermediate · 4 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.