15 Best Dumbbell Bicep Exercises for Muscle Growth

We all want to build bigger biceps, but sometimes we don’t have access to gym machines to train arms or want to train at home or want to train biceps in new ways.

The big arm muscles are one of gym bros’ most popular focus points.

And biceps exercises help build upper arm strength and improve arm definition. Due to versatility and range of motion, dumbbells have become popular for targeting the biceps.

In this article, we will discuss the following:

• Most Effective Dumbbell Bicep Exercises
• How To Do Them With Proper Technique.
• Training Trip To Grow Bigger Bicep
• Workout Plans

Biceps Brachii Muscle (Anatomy)

The biceps brachii muscle (biceps) is a large, thick upper arm muscle.

The Biceps Brachii is attached to the forearm bone called the radius and originates at the scapula in two heads (the bicep gets its name from the two heads).

Your biceps brachii has two heads: short (inner) and long (outer).

• The short head is located along the inner side of the anterior upper arm and the long head is located along the outer side of the anterior upper arm.
• You will often hear that the long head builds the “peak” and the short head builds the “width” of the biceps. Research has not shown that you can grow one head on its own, and most curls train both, so this guide focuses on exercises that load the whole muscle.

The biceps brachii works together with several nearby muscles: the brachialis and the coracobrachialis in the upper arm, and the brachioradialis in the forearm.

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15 Best Biceps Exercises With Dumbbells

Since these exercises are dumbbell-only, you can easily integrate them into an existing program or perform them separately if you do your biceps workout at home with dumbbells.

Here are 15 Best Biceps Exercises With Dumbbells that help to build stunning biceps.

1. Standing Dumbbell Curls

The biceps curl is a well-known weight-training exercise that works the muscles of the upper arm and, to a lesser extent, those of the lower arm.

 This move is popular among gym goers of all experience levels and can be done standing or sitting.

It works the biceps muscles at the front of the upper arm and the lower arm’s muscles, brachialis and brachioradialis.

How To Do Standing Dumbbell Curls

1. Stand up straight and keep your feet shoulder-width apart.
2. Hold a set of dumbbells by your side.
3. The dumbbells should not be touching your body.
4. Your palms should be facing upward.
5. Bend the elbows slightly to take up the slack. Tension should be on the biceps.
6. Slowly curl the dumbbells up as far as possible.
7. Then, slowly lower the dumbbells back down to the starting position.

Standing Dumbbell Curls Tips

• Do not swing the body back as you curl up the weight.
• Do not let the dumbbells touch your body.

2. Dumbbell Reverse Curl

Reverse bicep curls can be your secret weapon in your quest to build bigger arms.

The dumbbell reverse curl is a variation of the standard dumbbell biceps curl. In which you hold the dumbbells with your palms facing down (overhead grip).

It is great for building both your bicep and brachialis (upper arms), and also stimulates your brachioradialis (lower arm) muscle.

This exercise is also used to strengthen the forearms and improve grip strength.

How To Do Dumbbell Reverse Curl

1. Stand straight, keeping your feet shoulder-width apart.
2. Grab a dumbbell in each hand using an overhand grip, and arms should be fully extended.
3. Keep your upper arms stationary and your back straight
4. Lift the dumbbell up towards your shoulders and breathe out slowly as you do it.
5. Continue curling the dumbbells until they are at shoulder level.
6. Return to the starting position in a smooth arc, and inhale as you do so.

Dumbbell Reverse Curl Tips

• Ensure your elbows stay close to your sides; they should not move forward or outward.
• Don’t let your shoulders shrug up towards your ears.
• Using a slow eccentric exercise can help improve tension and mind-muscle connection.

Read More: Reverse Bicep Curl: Muscle Worked, Benefits, Variations

3. Incline Dumbbell Curl

The incline dumbbell curl is a variation of the bicep curl exercise, which is performed on an inclined bench. It is one of the best exercises to train the bicep and brachialis muscles.

One of the primary benefits of the incline dumbbell curl is the increased stretch and range of motion it provides to the long head of your bicep.

This EMG study of 22 people compared three dumbbell curls and found that the incline dumbbell curl and the standard dumbbell curl produced similar biceps long-head activation across the whole range of motion, while the dumbbell preacher curl produced high activation only over a short range of elbow angles.

The study measured only the biceps long head, so it does not show which curl is best for the brachialis or for the biceps as a whole.

How To Do Incline Dumbbell Curl

1. Set an incline bench at a 45-degree angle and sit with your back firmly against the bench.
2. Grab a pair of dumbbells with a supinated grip (palms facing up) and let them hang at arm’s length by your sides.
3. Slowly curl the dumbbells up to shoulder levels.
4. At the top of the movement, contract the bicep muscles and pause briefly to squeeze the muscle.
5. Slowly lower the dumbbells back to the starting position.

Incline Dumbbell Curl Tips

• It is better to start with a lighter weight and gradually increase as you get stronger.
• Keep your back flat against the bench throughout the exercise to maintain proper form.
• Use a full range of motion, lowering until your arms are almost straight.

4. One Arm Dumbbell Preacher Curl

Dumbbell preacher curls are a strict isolation exercise. Supporting your upper arm on the pad stops you swinging the weight, so the biceps and brachialis handle intense muscle contraction on every single rep.

The one-arm dumbbell preacher curl is a variation of the preacher curl exercises, uses dumbbells and single arm movements for better control and targeting of the bicep muscles.

How To Do One Arm Dumbbell Preacher Curl

1. Adjust the preacher bench seat so that your arm is level with the top of the bench.
2. Grab a dumbbell on one arm with an underhand (palms up) grip and rest your arm against the bench with your arm extended fully down.
3. Slowly curl the dumbbell up towards your shoulder.
4. Keep your arm on the bench at all times until you reach the top position.
5. Hold for a count, squeeze and isolate your bicep.
6. Repeat the desired number of repetitions, then change to your other arm.

One Arm Dumbbell Preacher Curl Tips

• Perform this exercise in a slow, controlled manner for best results.
• As a general rule, always hit the weakest arm first. In most cases, this is the left arm.

5. Zottman Curl

The dumbbell zottman curl is one of the most effective variations of the bicep curl.

It utilizes different hand positioning at different portions of the lift.

• The first portion, the regular curl, focuses on bicep strength.
• The second lowering portion, the dumbbell reverse curl, allows you to overload the forearms.

You can perform Zottman curls with both arms at the same time, or alternate the arm you lift with.

How To Do Zottman Curl

1. Hold a pair of dumbbells to your sides.
2. Keep your palms facing up as you curl the weights up to your shoulders. Pause at the top of the movement.
3. Slowly rotate your grip so your palms are facing downwards.
4. Lower the dumbbells slowly back to the starting position using an overhand grip.
5. When the dumbbells are close to your thighs, again turn your hands while returning to the starting position.

Zottman Curl Tips

• Perform this exercise in a slow, controlled manner for best results.
• Don’t go heavy. Choose a lighter weight and focus on perfecting your form.

6. Standing Dumbbell Drag Curl

While less popular than the standard dumbbell bicep curl, the dumbbell drag curl is an extremely effective bicep exercise.

The dumbbell drag curl is a unique bicep curl variation in which you don’t completely bring the weight in front of your body, which makes it more difficult to swing and use momentum to get the weight up.

How To Do Standing Dumbbell Drag Curl

1. Stand with your feet shoulder-width apart, your knees slightly bent and your abs are drawn in.
2. Grab the dumbbell with a double underhand (supinated) grip, with your hands slightly wider than shoulder-width apart.
3. Bring your elbows and shoulders back slightly as you curl the Dumbbells upwards.
4. It should feel like you are “dragging” the dumbbell up to your body.
5. Squeeze your biceps hard at the top and slowly return to the starting position.

Standing Dumbbell Drag Curl Tips

• Try to use a lighter to moderate weight
• Perform this exercise in a slow, controlled manner for best results.
• Keep your elbow back to keep the stress on your biceps.

7. Concentration Curl

The Concentration Curl is one of the strictest biceps isolation exercises. It’s not the same as doing a few quick reps of curling in front of the mirror.

Instead of rushing to the finish line and racking up the volume, your goal is to isolate the biceps, putting yourself in a position to prevent cheating or bodybuilding.

Resting the upper arm against the thigh prevents movement at the shoulder and is an excellent way to isolate the biceps.

How To Do Concentration Curl

1. Sit on a bench, with a dumbbell between your legs.
2. Grab the dumbbell with one hand, then place your upper arm (your triceps muscle) against your thigh.
3. Bend down at your torso, and rest your other arm on your knee.
4. Lift the weight up with control and keep your wrist in a neutral position. Emphasize the squeeze at the top of the rep.
5. Slowly curl the dumbbell back to the start position.
6. Perform 3 sets of 8 to 12 reps per arm

Concentration Curl Tips

• To make your posture stronger, tighten your core and engage your shoulders.
• Don’t lean backwards or move your shoulders. Keep your attention on your biceps.

8. Dumbbell Hammer Curl

 While traditional bicep curls are popular, hammer curls offer a fresh twist and offer a range of unique benefits. It is one of the most popular exercises among bodybuilders and regular weightlifters.

The hammer curl very similar to the biceps curl, with the only difference being the neutral (hammer) hand position. 

It is one of the best exercises that you can do to build your forearm and bicep muscles. It is an effective isolation workout that targets the brachialis and brachioradialis.

How To Do Dumbbell Hammer Curl

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold a pair of dumbbells in your hands with your palms facing towards your body.
3. Keep your elbows close to your body and slowly curl the dumbbell up to your shoulders.
4. Pause at the top of the lift for a second, squeeze your biceps,
5. Then lower the weights under control.

Dumbbell Hammer Curl Tips

• Raise and lower the dumbbell slowly.
• Keep in control of using your strength, not using momentum or gravity.
• Neither lean back as you lift the weight nor lean forward as you lower it.

Read More: Cable Hammer Curl: Muscle Worked, Benefit & Alternate

9. Dumbbell Reverse-Grip Concentration Curl

The reverse grip dumbbell concentration curl is a great move. When done correctly, it can effectively target your bicep and forearms.

It is an isolation exercise that targets the biceps brachii and brachioradialis muscles.

How To Do Dumbbell Reverse-Grip Concentration Curl

1. Sit on a bench with your legs apart, grab a dumbbell in one hand (say left hand).
2. With your left arm almost fully extended, rest your elbow against the inside of your left thigh.
3. Pronate your wrist so that your palm faces backward.
4. Exhale as you curl the dumbbell up towards your shoulder. Hold and squeeze your biceps for a count of two.
5. Inhale as you slowly lower the dumbbell to the starting position.
6. Repeat with your right arm.

Dumbbell Reverse-Grip Concentration Curl Tips

• Don’t lockout at the bottom of the exercise.
• Keep your back straight and your upper arm still.

10. Cross-Body Hammer Curl

Are you looking for an exercise to strengthen your forearm and bicep, then the cross-body hammer curl is the best option for you.

The cross-body hammer curls are a powerful variation of the traditional hammer curl, specifically designed to target the brachialis and brachioradialis muscles.

Rather than lifting the weights directly in front of the body, you lift them across the torso.

How To Do Cross-Body Hammer Curl

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold a pair of dumbbells in your hands with your palms facing towards your body.
3. Keep your elbows close to your body and slowly lift the left dumbbell up, across your body, and towards your left shoulder.
4. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
5. Repeat with your right arm and continuously do alternating arms.

Cross-Body Hammer Curl Tips

• Raise and lower the dumbbell slowly.
• Neither lean back as you lift the weight nor lean forward as you lower it.

11. Dumbbell Reverse Preacher Curl

The reverse preacher curl is a variation of the standard preacher curl that targets the brachialis more, which lies deeper than your biceps brachii in the upper arm.

The reverse bicep preacher curl may be performed with a barbell, dumbbells, or EZ-curl bar.

However, the dumbbell reverse curl provides better stability and the full range of motion.

How To Do Dumbbell Reverse Preacher Curl

1. Adjust the preacher bench seat so that your arms are level with the top of the bench.
2. Grab a dumbbell in each hand with a pronated (palms down) grip and rest your arm against the bench with your arm extended fully down.
3. Keep your arms on the bench as you curl the dumbbells up towards your head until you reach the top position.
4. Hold for a count, squeeze and isolate your biceps.

Dumbbell Reverse Preacher Curl Tips

• Do not lock out your elbows at the bottom of the reverse curl.
• Try to use a lighter to moderate weight.

12. Standing Wall Curl

The Standing wall curl is the best variation of the standing dumbbell curl because this exercise is done with strict form.

To perform cheat-free wall curls, you’ll need an open wall and a set of dumbbells.

Grab a weight that’s lighter than you used to perform a standard curl.

How To Do Standing Wall Curl

1. Stand with your back to a wall and your feet shoulder-width apart.
2. Hold your arms down by your sides with your palms facing in.
3. Curl the dumbbells upwards, rotating your wrists so that your palms face up.
4. Make sure your elbows don’t move forward. Pause at the top of the move
5. Slowly lower the dumbbell to the starting position.

Standing Wall Curl Tips

• Perform this exercise in a slow, controlled manner for best results.
• Try to use a lighter to moderate weight.

13. Dumbbell Hammer Preacher Curl

This is a great variation of the preacher’s curl, and you should add it to your arsenal of dumbbell biceps exercises.

It is a very effective exercise that targets the brachioradialis, brachialis, and bicep muscles.

Using a hammer/neutral grip targets more of the brachioradialis and brachialis than the biceps.

How To Do Dumbbell Hammer Preacher Curl

1. Adjust the preacher bench seat so that your arms are level with the top of the bench.
2. Grab a dumbbell in each hand with a neutral/hammer grip and rest your arm against the bench with your arm extended fully down.
3. Keep your arms on the bench as you slowly curl the dumbbells towards your shoulder.
4. Hold for a count, squeeze and isolate your biceps.
5. Do 8-12 and 3–4 sets

Dumbbell Hammer Preacher Curl Tips

• Perform this exercise in a slow, controlled manner for best results.
• Lower the weight under control rather than letting it drop, and stop if you feel sharp pain at the front of the elbow.

14. Standing Dumbbell Preacher Curl

The standing dumbbell preacher curl is an alternative to the seated dumbbell preacher curl.

There are some notable differences, like the benches and weights which are used.

How To Do Standing Dumbbell Preacher Curl

1. Adjust the bench to an incline level so that you can comfortably rest your arm down the back of the headrest.
2. Grab a dumbbell in one arm and extend it over the bench so that your forearm and tricep are rested upon the bench.
3. Hold on to the top of the bench with the opposite arm to stabilize your body and to balance the weight.
4. Slowly curl the dumbbell up towards your shoulder, isolate the bicep and squeeze your muscle.

Standing Dumbbell Preacher Curl Tips

• Make sure to keep your upper arms flat on the bench during the exercise to eliminate cheating.
• Perform this exercise slowly and with control.

Read More: Preacher Curl: How To Do It Correctly And Best Variation

15. Alternating Seated Dumbbell Curl

The seated bicep curl is an excellent exercise, as it allows you to contract the biceps more and build muscle.

In dumbbell curls, the biceps’ natural full range of motion is enhanced. Therefore, it provides a better bicep contraction.

How To Do Alternating Seated Dumbbell Curl

1. Sit on a bench or chair with a straight back.
2. Hold a dumbbell in each hand, palms facing forward, and let your arms hang by your sides.
3. To begin, lift one dumbbell up towards your shoulder.
4. Lower the dumbbell back down in a controlled manner while simultaneously starting to lift the opposite arm.

Alternating Seated Dumbbell Curl Tips

• Keep a controlled motion and avoid jerky movements.
• Exhale as you lift the dumbbell. Inhale as you lower the dumbbell.
• Bending forward and leaning forward cuts the range of motion.

How To Build Bigger Biceps with Dumbbell

If you want full development of your biceps, you need to stress them with adequate tension through their entire range of motion, so you get maximum eccentric contraction (stretching tension) and concentric contraction (contraction tension).

It’s a good idea to add various exercises to your bicep workout routine to target the muscle from different angles and provide overall muscle growth.

Be smart: don’t limit yourself to dumbbell bicep exercises. Get the benefits they offer and use other bicep exercises to supplement them when needed.

• Barbell Bicep Exercises & Workout For Mass & Strength
• Bicep Cable Workout To Build Mass And Strength
• Bodyweight Biceps Exercises At Home To Bigger Arm

A bicep dumbbell workout can be easily incorporated into any training program and can be particularly effective when used alongside, barbells, machines, and cables to build the biggest, strongest bicep possible.

Dumbbell Bicep Exercises Training Tips

Here are some tips for effective dumbbell bicep training:

1. Optimize For Bicep Workout Volume

A systematic review found that about 12–20 hard sets per week is a good target for the biceps in trained lifters (see the research section above), but beginners usually progress on less. Use these as practical starting points:

Level	Direct Biceps Sets per Week	Reps and Effort
Beginners	About 8–10 sets	8–12 reps, a couple of reps short of failure
Intermediate	About 12–16 sets	8–12 reps close to failure, with some sets of 12–15
Advanced	About 16–20 sets	Mostly 8–12 reps close to failure, with some sets of 12–15

Note: Add sets only when your progress stalls. Studies find similar muscle growth across a wide range of loads, so pick a weight you can control for the target reps and take most sets close to failure. Advanced lifters do not need to switch to very light loads: light sets can build muscle too, but they take many more reps and more time.

2. Train As Per Your Goal

1. For muscle endurance: Aim for 2–3 sets of 15 or more reps, with a light weight.
2. For muscle strength: Aim for 3–5 sets of 3–6 reps, with a heavy weight you can still control.
3. For muscle hypertrophy (increased muscle size): Aim for 3–4 sets of 8–12 reps, with a moderate weight, taking sets close to failure.

It is always best to start with a lower number of reps and sets, and then gradually increase as your strength improves.

Furthermore, it is important to allow for adequate rest between sets, typically 60–90 seconds.

3. Focus On Proper Form

Maintaining proper form during bicep exercises with dumbbells is crucial for preventing injury and maximizing results.

Pay close attention to your technique and avoid swinging or using momentum to lift the weight.

4. Add Variations In your Bicep Workout Routine

It is important to vary your bicep exercises with dumbbells to target different muscle fibers and prevent plateauing.

Incorporate a range of exercises that target different areas of the biceps, such as curls, hammer curls, and preacher curls.

5. Progressive Overload To Grow Bicep

To build bigger biceps, it’s important to continually increase the weight you’re using.

Gradually increase the resistance over time to keep your muscles challenged and growing.

6. Add Compound Exercises

It’s best to perform them after compound exercises such as chin-ups and row variations.

These compound exercises use the most weight and exhaust the biceps, making it easier to fully target them with isolation moves.

7. Don’t neglect other muscle groups

Bicep exercises should be part of a comprehensive arm workout that includes exercises for the triceps, and forearms.

Neglecting these muscle groups can result in imbalances and limit your overall results.

Dumbbell Bicep Workout Plan For Beginner

Here is a beginner-friendly dumbbell bicep workout routine that can be done at the anywhere:

Workout Routine For Beginner

Exercise	Sets	Repetitions
Dumbbell Bicep Curl	3-4	8-10
Hammer Curl	3-4	8
Dumbbell Reverse Curl	4	8-10

Workout Routine For Intermediate

Exercise	Sets	Repetitions
Seated Dumbbell Curl	4	8-10
Cross-Body Hammer Curl	3-4	10-12
Dumbbell Concentration Curl	4	10-12
Dumbbell Preacher Curl	3	8-10

Conclusion

For anyone interested in strengthening their biceps and gaining muscle, this dumbbell exercise is highly recommended.

Furthermore, it not only allows for targeted muscle development, but also provides strength. It is easy to do and requires no more scientific details. If done consistently, the results will speak by themselves.

Thanks for reading, enjoy working your Biceps!

Stay Fit, Live a Happy and Healthy Life

References

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