The 18 Best Dumbbell Exercises For Biceps !
Dumbbell exercises for biceps target the inner, outer and lower biceps
muscles !
Biceps Curl
Of all the dumbbell exercises for biceps, the biceps curl is the most
important to learn as it is the foundation that most of the other dumbbell
exercises are based. Learn and practice this biceps exercise first.
■ Stand up and hold one dumbbell with each hand down the side of
your body, palms facing each other.
■ Raise both dumbbells until they reach your shoulders’ height and
slowly lower them back down after a short pause.
■ Try NOT to jerk your upper body in an effort to help you lift the
weights.
One-at-a-Time Biceps Curl
■ Grab one dumbbell in each hand, palms facing forward.
■ One arm at a time, raise one dumbbell by curling your elbow and
lower it back down after a short pause.
■ Alternate hands after the full motion is completed.
Alternated Biceps Curl
■ Stand up and hold one dumbbell with each hand down the side of
your body, palms facing each other.
■ Raise one dumbbell until it reaches your shoulder’s height and
while slowly lowering it back down after a short pause, start raising the
other one.
■ Try NOT to jerk your upper body in an effort to help you lift the
weights.
Inner-Biceps Curl
■ Stand up and hold one dumbbell with each hand down the side of
your body, palms facing each other.
■ Raise both dumbbells until they reach your shoulders’ height and
slowly lower them down after a short pause.
■ Try NOT to jerk your upper body in an effort to help you lift the
weights.
Hammer Curl
■ The dumbbell hammer curl is one of the most important dumbbell
exercises for biceps and has many variations.
■ Grab one dumbbell in each hand along the sides of your body, palms
facing your body.
■ Raise both dumbbells by curling your elbows and lower them down
after a short pause.
■ Keep your upper arms still throughout.
Seated Alternated Biceps Curl
■ Sit down on a bench and hold one dumbbell with each hand down the
side of your body, palms facing each other.
■ Raise one dumbbell until it reaches your shoulder’s height and
while slowly lowering it ■ back down after a short pause, start raising the other one.
■ Try NOT to jerk your upper body in an effort to help you lift the
weights.
Seated Biceps Curl
■ Sit down on a bench and hold one dumbbell with each hand down the
side of your body, palms facing each other.
■ Raise both dumbbells until they reach your shoulders’ height and
slowly lower them down after a short pause.
■ Try NOT to jerk your upper body in an effort to help you lift the
weights.
Incline Alternated Biceps Curl
■ Sit down on an inclined bench and hold one dumbbell with each hand
down, palms facing each other.
■ Raise one dumbbell until it reaches your shoulder’s height and
while slowly lowering it back down after a short pause, start raising the other one.
■ Try NOT to jerk your upper body in an effort to help you lift the
weights.
Incline Biceps Curl
■ Sit down on an inclined bench and hold one dumbbell with each hand
down, palms facing each other.
■ Raise both dumbbells until they reach your shoulders’ height and
slowly lower them back down after a short pause.
■ Try NOT to jerk your upper body in an effort to help you lift the
weights.
Incline Biceps Bench Curl
■Sit down on an inclined bench and hold one dumbbell in each hand down the
sides of your body, palms facing each other.
■Raise both dumbbells until they reach your shoulder levels and lower them
back down after a short pause.
■Try NOT to jerk your upper body in an effort to help you lift the
weights.
Concentrated Biceps Curl
■ Stand behind an inclined bench and rest one arm on the back
support while holding a dumbbell, palm facing up.
■ Raise the dumbbell up to your shoulder and lower it back down
after a short pause.
■ Only your lower arm should move throughout the exercise.
Seated Inner-Biceps Curl
■ Sit down on a bench and hold one dumbbell with each hand down the
side of your body, palms facing each other.
■ Raise both dumbbells until they reach your shoulders’ height and
slowly lower them back down after a short pause.
■ Try NOT to jerk your upper body in an effort to help you lift the
weights.
Seated Concentrated Curl
■ Sit on a bench, rest one arm against your thigh and hold a
dumbbell with that hand down between your legs, palm facing the other
leg.
■ Raise the dumbbell until it reaches your shoulder and slowly lower
it back down after a short pause. Alternate after a set.
■ Try NOT to jerk your upper body in en effort to help you lift the
weight.
Seated Isolated Dumbbell Curl
■ Sit on one end of the bench, hold one dumbbell with your hand and
place that hand’s elbow (extended) against the front of your thigh.
■ Raise one dumbbell until it reaches your shoulder’s height and
slowly lower it back down after a short pause. Alternate after a
set.
■ Try NOT to jerk your upper body in an effort to help you lift the
weight.
Preacher Biceps Curl (Supination Grip)
■ Place one upper arm against the arm pad the other at a 90 degree
angle and grab one dumbbell on each hand, palms facing up.
■ Raise the dumbbells alternatively until your forearms are parallel
to the floor and lower them back down alternatively after a short
pause.
■ Try NOT to jerk your upper body in an effort to help you lift the
weights.
Preacher Biceps Curl (Neutral Grip)
■ Place upper arm against the arm pad the other at a 90 degree angle
and grab one dumbbell on each hand, palms facing each other.
■ Raise the dumbbells alternatively until your forearms are parallel
to the floor and lower them back down alternatively after a short
pause.
■ Try NOT to jerk your upper body in an effort to help you lift the
weights.
Bench Alternated Biceps Curl
■ Lie face down on a high bench and hold one dumbbell with each hand
straight below your shoulders.
■ Raise one dumbbell until it reaches your shoulder’s height and
while slowly lowering it back down after a short pause, start raising the
other one.
■ Try NOT to jerk your upper body in an effort to help you lift the
weights.
Supine Biceps Curl
■ Lie down on your back on a bench and hold one dumbbell on each
hand on each side of the body, below body height, palms facing up.
■ Raise the dumbbells until they reach your body’s height and slowly
lower them back down after a short pause.
■ Breathe out when lifting and breathe in when lowering back.
All Exercises 3-4 Sets/ 10-12 Reps/ 1 Min Rest Between Sets !
