10 Best Dumbbell Exercises For Biceps
- egedirichard
- Nov 8, 2024
- 6 min read
Do you want to build-up an impressive biceps that showcases strength? Then the best workout equipment you need for such purpose is a dumbbell.
In this article, you are sure to get the best dumbbell bicep exercises you need to build up an awesome biceps and take your workouts to the next level.
So if you are new to the workout world or you’re a pro in terms of workout developments, using the dumbbell bicep exercises listed in this article for your biceps build-up is sure enough to get you pumped up alongside helping you achieve your workout goals.
So read through and get yourself an awesome biceps!
Table of Contents
10 Best Dumbbell Exercises for Biceps
In this section, you can check out our list of the best dumbbell exercises for biceps to isolate and target your arms for maximum growth and strength.
If you want to build bigger, stronger biceps, you need to start on these bicep dumbbell workouts right away!
1. Dumbbell Biceps Curls
This classic exercise is perfect for building biceps strength and size. This dumbbell bicep workout can be done with a variety of weights to suit your strength level, making it a great choice for beginners and advanced lifters alike.
Why it's on the list: Standing dumbbell biceps curls are a simple yet effective way to build arm strength and size. They can also be easily modified to suit your fitness level.
How to do a Dumbbell Biceps Curls Exercise:
Start by standing up straight with feet hip-width apart, holding a dumbbell in each hand.
Keep your elbows close to your sides, and curls the weights up towards your shoulders.
Keep your wrist straight and palm facing forwards.
Slowly lower the weights back down to the starting position.
Don’t swing the weights, and make sure to keep your core engaged.
Repeat.
2. Dumbbell Hammer Curls
Hammer curls work the biceps and forearms, making them a great choice for building overall arm strength. The hammer grip also engages the brachialis muscle, which runs along the upper arm.
Why it's on the list: Hammer curls are a great bicep workouts with dumbbells to add variety to your biceps workout and target multiple muscles at once.
How to do a Dumbbell Hammer Curls Exercise:
Stand with your feet hip-width apart, holding a dumbbell in each hand.
Turn your palms to face your body and keep your elbows close to your sides.
Bend your elbows and curl the weights up towards your shoulders.
Keep your upper arms still and squeeze your biceps at the top of the movement.
Lower the weights back to the starting position.
Be sure to keep your core engaged and avoid swinging the weights.
Repeat for 10-12 reps.
3. Dumbbell Concentration Curls
Concentration curls are a great way to isolate the biceps and build muscle definition. This bicep dumbbell workout also allow you to focus on one arm at a time, which can help correct muscle imbalances.
Why it's on the list: Concentration curls are a great way to improve biceps definition and help correct muscle imbalances.
How to do a Dumbbell Concentration Curls Exercise:
Sit on a bench or chair, and hold a dumbbell in one hand.
Rest your elbow on the inside of your thigh, with your palm facing up.
Curl the weight up towards your shoulder, keeping your elbow stationary.
Squeeze your biceps at the top of the movement.
Lower the weight back to the starting position.
Complete all your reps on one arm before switching to the other arm.
Focus on feeling the contraction in your biceps.
4. Incline Dumbbell Curls
Incline dumbbell curls allow you to work the biceps from a different angle, which can help increase muscle growth. They also provide a more challenging workout compared to standing dumbbell curls.
Why it's on the list: Incline dumbbell curls are bicep exercises that allow you to work the biceps from a different angle, which can help increase muscle growth.
How to do an Incline Dumbbell Curls Exercise:
Lie on an incline bench with a dumbbell at hand.
Hold the dumbbell at arm’s length with your palms facing up.
Curl the weights up towards your shoulders, keeping your elbows close to your sides.
Focus on using your biceps to lift the weight, and avoid using your shoulders.
Keep your core engaged.
5. Preacher Curls
Preacher curls are a great way to isolate the biceps and build muscle definition. They also provide a more challenging workout compared to standing dumbbell curls.
Why it's on the list: Preacher curls are a great way to isolate the biceps and build muscle definition.
How to do a Dumbbell Preacher Curl Exercise:
Stand in front of a preacher curl bench, with a dumbbell in each hand.
Place your upper arms on the pad, with your elbows bent at a 90 degree angle.
Curl the weights up towards your shoulders, keeping your upper arms stationary.
Lower the weights back down slowly, feeling the stretch in your biceps.
Avoid swinging your arms, and focus on using your biceps to lift the dumbbell.
6. Alternating Dumbbell Curls
Alternating dumbbell curls are a great curls workout to work each arm individually, which can help correct muscle imbalances. They also provide a more challenging workout compared to standing dumbbell curls.
Why it's on the list: Alternating dumbbell curls are a great way to work each arm individually, which can help correct muscle imbalances.
How to do an Alternating Dumbbell Curls Exercise:
Stand with your feet hip-width apart, holding a dumbbell in each hand.
Curl the weight up towards your shoulder, keeping your elbow close to your side.
Lower the weight back down, and repeat on the other side.
Alternate arms for the desired numbers of reps.
Keep your core engaged and your spine neutral throughout the exercise.
Focus on using your biceps to lift the weight and avoid swinging your arms.
7. Isometric Biceps Curls
Isometric biceps curls are a great way to build muscle endurance and improve overall biceps strength. They involve holding a weight in a static position, which can be a great way to challenge the muscles.
Why it's on the list: Isometric biceps curls are a great way to build muscle endurance and improve overall biceps strength.
How to do an Isometric Dumbbell Biceps Curls Exercise:
Stand with your feet hip-width apart, holding a dumbbell in each hand.
Curl the weight up towards your shoulder, and hold it in the “up” position for a few seconds.
Slowly lower the weight back down, feeling the stretch in your biceps.
Repeat on the other side, and alternate arms for the desired numbers of reps.
8. Reverse Dumbbell Curls
Reverse dumbbell curls work the brachioradialis muscle, which runs along the outer forearm. This dumbbell bicep curl also help improve grip strength, making them a great choice for athletes and weightlifters.
Why it's on the list: Reverse dumbbell curls are a great way to target the forearms and improve grip strength.
How to do a Reverse Dumbbell Curls Exercise:
Stand with your feet hip-width apart, holding a dumbbell in each hand.
Turn your palms down, so that your knuckles are facing up.
Curl the weights up towards your shoulders, keeping your elbows close to your sides.
Pause for a moment at the top of the movement and then lower the weights back down.
Repeat for the desired numbers of reps.
9. Cross Body Hammer Curls
Cross body hammer curls are a great way to target the biceps and forearms from a different angle, which can help increase muscle growth. They also provide a more challenging workout compared to standing dumbbell curls.
Why it's on the list: Cross body hammer curls are a great way to target the biceps and forearms from a different angle, which can help increase muscle growth.
How to do a Dumbbell Cross Body Hammer Curls Exercise:
Stand with your feet hip-width apart, holding a dumbbell in each hand.
Turn your palms to face your body and keep your elbows tucked in close to your sides.
Curl one weight up towards the opposite shoulders, keeping your wrist straight.
Pause for a moment at the top of the movement and then lower the weights back down.
Repeat for the desired numbers of reps.
Alternate arms for the desired numbers of reps.
10. Dumbbell Wall Curls
Dumbbell wall curls are a great way to build arm strength and size, especially for those who have limited space or prefer to work out at home.
Why it's on the list: Dumbbell wall curls are a great alternative to traditional dumbbell curls, as they allow you to work your biceps while standing in a confined space. The curls workout also provide a unique range of motion that can help increase muscle growth.
How to do a Dumbbell Wall Curls Exercise:
Stand resting on a wall with your arms extended straight in front of you, holding a dumbbell in each hand.
Bend your elbows, bringing the weights up toward your shoulders.
Your forearms should be pressed against the wall.
Extend your arms back in front of you.
Repeat for the desired number of curls.
Conclusion
The best dumbbell exercises for biceps are those that isolate and target the muscles effectively. Exercises like dumbbell curls and hammer curls can help you achieve strong and well-defined biceps. It's important to use proper form and gradually increase the weight to challenge your muscles. With consistency and dedication, you will be able to develop the biceps physique you've always wanted.
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