Dumbbells are among the most versatile and effective muscle-building tools available. Let take full advantage of the biceps dumbbell exercises to build bigger biceps at home.
Make the most of your arm day workout with these strength-building dumbbell bicep exercises. As long as you have a set of dumbbells, you can do this biceps workout at home or in the gym.
Build Bigger and Stronger Biceps
If you are trying to build your biceps, you’ll have to focus on your biceps brachii muscles present in the upper arm. Develop enough strength and keep working on it continuously.
For those of you who have been trying to achieve stunning biceps, it is highly recommended to start performing the best biceps exercises by seeking the help of a trainer. If it is not possible or feasible, try to learn the best bicep exercises and techniques to perform that exercises.
Learn how to keep the right posture and how you can increase the weights at a slow and steady pace to flex your muscles only up to what is sufficiently required for you. Before your workout, it is best to start doing some mobility training exercises for a few minutes and subsequently do a warm-up for about a minute or two.
There are many ways to do warm-ups, such as going for a slow jog, leg bends, squats, or even yoga. The choice is yours.
Biceps Muscles (Anatomy)
The biceps brachii muscle (biceps) is a large, thick muscle of the upper arm. 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).
- The short head originates from a projection on the scapula called the coracoid and runs alongside the long head on the inside of the arm.
- The long head originates from a cavity in the scapula called the glenoid.
The biceps is one of four muscles alongside the brachialis, brachioradialis, and coracobrachialis muscles that make up the upper arm.
Advantage of Biceps Dumbbell Workout
Several advantages come from incorporating dumbbells Biceps exercise into your biceps workouts plan.
- Biceps Dumbbells Exercises require more balance than barbells or machines that can lead to greater muscle fiber recruitment.
- It requires more muscular control than barbells, enhancing kinesthetic awareness.
- Biceps Dumbbell Exercises allow unilateral training (training one limb at a time), increase core stability for athletes, and improve any muscular imbalances.
- It allows for greater joint safety and stabilization.
- Biceps Dumbbell Exercises allow the joints to move naturally within their range of motion, creating more joint stability.
- Dumbbells are safer than other weight tools.
- It affords a greater level of variety, which prevents physical and mental burnout.
- Biceps Dumbbell Exercises variations allow for a greater range of movement (ROM), instead of barbell exercises.
- Biceps Dumbbell exercises are perfect for the at-home exerciser with the limited space.
Do you have a small apartment? Do you not have a garage? A set of Power Block Dumbbells take up only 2 square feet of space and still allows best bicep workouts.
Here are the 10 Best Biceps Dumbbell Exercises to build a massive and impressive Biceps:
1. Standing Dumbbell Curl
Standing Biceps Dumbbell exercise curl works the biceps muscles at the front of the upper arm and the lower arm’s muscles, brachialis, and brachioradialis.
You use these muscles anytime when you pick something up, which is common throughout daily life.
Doing the standing arm curl, build strength in the upper arm, and learn to use your arm muscles correctly, bracing with your core muscles.
Muscles Involved
Primary: Biceps.
Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.
Execution Technique
- Grab a pair of dumbbells in a standing position, keep feet together, and dumbbells by your side. The dumbbells should not be touching your body.
- Your palms should be facing upwards. Take up the slack by slightly bending the elbows. Tension should be on the biceps.
- Slowly curl the dumbbells up as far as possible.
- slowly lower the dumbbells back down to the starting position.
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
Dumbbell Reverse curl is a variation of the standard bicep curl where the Dumbbell has gripped palms up. The motion should be the same, but the change in grip allows for specific arm muscles to be targeted.
This exercise is performed by contracting the biceps with your palms facing down using a barbell, dumbbells, or EZ-curl bar. But Dumbbell Reverse curl provides stability and a full range of motion.
Muscles Involved
Primary: Biceps brachii and Brachialis.
Secondary: Brachioradialis and forearm.
Execution Technique
- In a standing position, keeping feet shoulder-width apart, grab a dumbbell in each hand using an overhand grip.
- Keeping your upper arms stationary and back straight, curl the weights up towards your shoulders, exhale as you do so.
- Continue curling the dumbbells up until they are at shoulder level and the biceps are fully contracted.
- Return to the starting position in a smooth arc, inhaling as you do so.
Tips
- Rotate the forearms slowly, excessive-velocity may cause issues within the elbows or wrists.
- Using a slow eccentric of the exercise can help to improve tension and mind-muscle connection.
- Be aware of proper weight and body mechanics at all times during this exercise.
3. Seated Dumbbell Curl
Seated Dumbbell Curl is a very good variation of barbell curl that allows extra bicep contraction. This exercise helps in building overall muscle mass in the biceps and defines them more.
In Dumbbell Curls, the natural full range of motion of the biceps is enhanced. Therefore, it provides a better bicep contraction.
Muscles Involved
Primary: Biceps brachii.
Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.
Execution Technique
- Sit on the edge of a bench, hold a dumbbell in each hand at arm’s length.
- Now curl the arms bringing them to maximum contraction. While doing so, the palms should face you.
- Lower the dumbbell through the same arc and extend your arms fully.
- Repeat the desired number of sets.
Tips
- Remember to exhale while you exert.
- Keep a controlled motion and avoid jerky movements.
- Bending forward and leaning forward cuts the range of motion.
4. Concentration Curl
The Concentration Curl is the best exercise to build a biceps peak. The Concentration Curl exercise should be a part of your arms exercise as peaked biceps are very impressive to look at.
This exercise should be done in a seated position, bent at the torso, using a dumbbell.
Resting the upper arm against the thigh prevents movement at the shoulder and is an excellent way to isolate the biceps.
Muscles Involved
Primary: Biceps.
Secondary: Brachialis, brachioradialis, forearm muscles.
Execution Technique
- Sit on a bench, bend down at your torso, hold a dumbbell in your hand, and rest your other arm on your knee.
- Curl your arms to the maximum and twist your wrist so that the little finger is at a lower level than the thumb.
- Curl the dumbbell back to start position.
- Repeat the desired number of sets.
Tips
- Exhale while you exert.
- Go as heavy as possible but keep form strict.
5. Hammer Curl
The Hammer Curl is a classic weightlifting exercise that targets the biceps and forearms. This exercise is performed with dumbbells.
Hammer Curl strengthens the three largest muscles along with the front of your upper arms. It is different from the regular bicep curl exercise as it involves a neutral grip.
When it comes to building muscular hypertrophy and strength, the Hammer biceps curl exercise is one of the most popular exercises amongst bodybuilders and regular weightlifters.
Muscles Involved
Primary: Brachialis, brachioradialis.
Secondary: anterior deltoid, forearm.
Execution Technique
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Hold a pair of dumbbells in your hands with your palms facing towards your body.
- Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders.
- Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
Tips
- Raise and lower the dumbbell slowly. Keep in control of using your own strength, not using momentum or gravity.
- Do not lean back as you lift the weight or lean forward as you lower it.
6. Reverse Grip Dumbbell Concentration Curl
The Reverse concentration curl is a variation of the standard concentration curl. Reverse Grip Dumbbell concentration curl is a great basic move.
When done correctly, it can effectively target your arms and forearms. The dumbbell reverse-grip concentration curl is an isolation exercise that targets the biceps brachii and brachioradialis muscles.
Muscles Involved
Primary: Biceps.
Secondary: Brachialis, brachioradialis, forearm muscles.
Execution Technique
- Sit on a bench with your legs apart, grab a dumbbell in one hand (say left hand).
- With your left arm almost fully extended, rest your elbow against the inside of your left thigh. Pronate your wrist so that your palm faces backward.
- Exhale as you curl the dumbbell up towards your shoulder. Hold and squeeze your biceps for a count of two.
- Inhale as you slowly lower the dumbbell to the starting position. Repeat with your right arm.
Tips
- Don’t lockout at the bottom of the exercise.
- Keep your back straight and your upper arms still.
7. Cross Body Hammer Curl
The cross-body hammer curl is a dumbbell exercise that targets the biceps, brachialis, and forearm muscles.
Rather than lifting the weights directly in front of the body, you lift them across the torso. Throughout each rep, the wrists remain neutral.
This helps isolate the brachialis muscles on each arm.
Muscles Involved
Primary: Brachioradialis.
Secondary: Brachialis, Brachialis, anterior deltoid and forearm.
Execution Technique
- Stand with your feet shoulder-width apart and a slight bend in your knees. Hold a pair of dumbbells in your hands with your palms facing towards your body.
- Keeping your elbows close to your body, slowly curl the left dumbbell upward, across your body, and toward your left shoulder.
- Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
- Repeat with your right arm and continuously do alternating arms.
Tips
- Raise and lower the dumbbell slowly. Keep in control of using your own strength, not using momentum or gravity.
- Neither lean back as you lift the weight nor lean forward as you lower it.
8. Standing wall curl
Standing wall curl is the best variation of 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 is lighter than you use in standard curl exercise.
Muscles Involved
Primary: Biceps brachii.
Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.
Execution Technique
- Stand with your back to a wall and your feet shoulder-width apart. Hold your arms down by your sides with your palms facing in.
- Curl the dumbbells upwards, rotating your wrists so that your palms face up.
- Make sure your elbows don’t move forward. Pause at the top of the move.
- Slowly lower the dumbbell to the starting position.
- Repeat the desired number of sets.
Tips
- Perform this exercise in a slow controlled manner for best results.
- Try to use a lighter to moderate weight.
9. Zottman Curl
The Dumbbell Zottman Curl is one of the best variations of the standard bicep curl. Invented by 19th-century strongman George Zottman.
The zottman curl targets your biceps and forearms at the same time. The Zottman curl utilizes different hand positioning at different portions of the lift.
The first upward 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 Curl with both arms at the same time or alternate the weighted arm.
Muscles Involved
Primary: Biceps brachii, brachioradialis.
Secondary: Brachialis, and forearm.
Execution Technique
- Hold a pair of dumbbells to your sides.
- Keep your palms facing up as you curl the weights up to your shoulders. Pause at the top of the movement.
- Slowly rotate your grip so your palms are facing downwards. Lower the dumbbells slowly back to the starting position using this overhand grip.
- When the dumbbells are close to your thighs, again turn your hands while returning to the starting position.
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.
10. Standing Dumbbell Drag Curl
The dumbbell drag curl is a variation of the dumbbell curl and is used to build bicep muscles. While less popular than the standard dumbbell bicep curl, the dumbbell drag curl is an extremely effective bicep exercise.
Drag curl is a unique bicep curl variation in which you don’t completely bring the weight in front of your body, thus you have a more difficult time swinging and using momentum to get the weight up.
Muscles Involved
Primary: Biceps brachii.
Secondary: Brachialis, brachioradialis and forearm.
Execution Technique
- Standing with your feet shoulder-width apart, knees slightly bent, and have abs drawn in.
- Grab the dumbbell with a double underhand (supinated) grip with your hands slightly wider than shoulder-width apart.
- Bring your elbows and shoulders back slightly as you curl the dumbbells upwards. It should feel like you are “dragging” the dumbbell up to your body.
- Squeeze your biceps hard at the top and slowly return to the starting position.
Tips
- Try to use a lighter to moderate weight.
- Perform this exercise in a slow controlled manner for best results.
Thanks for reading, enjoy working your Biceps Dumbbell Exercises!
STAY FIT, LIVE A HAPPY AND HEALTHY LIFE
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before choosing to consume any product or perform any exercise.
