Dumbbell Exercises for Biceps

Dumbbell exercises for biceps target the inner, outer and lower biceps muscles.

Why do we have so many different dumbell biceps curls for “one” muscle? The answer is that the “biceps” consists of three parts; biceps brachii – long head (outer), biceps brachii – short head (inner) and Brachalis (lower). In order to get a defined biceps, you need to work on all parts of the biceps muscles and you will achieve that by doing a variety of these dumbell biceps exercises and dumbbell biceps workouts.


Browse through the various dumbbell exercises for biceps below:

Biceps Curl

Target Muscles Group: biceps

Instructions

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.

  • When you exhale, contract your abs and hold for a moment. This will help you to focus on the muscle.
  • If your back bothers you when you do this exercise, try doing movements that limit extension and rotation of the spine.
  • Avoid putting your hands behind your head; this can strain your neck.
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One-at-a-Time Biceps Curl

Target Muscles Group: biceps

Instructions

  • 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.
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Alternated Biceps Curl

Target Muscles Group: biceps

Instructions

  • 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.
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Inner-Biceps Curl

Target Muscles Group: biceps

Instructions

  • 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.
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Hammer Curl

Target Muscles Group: biceps

Instructions

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.
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Seated Alternated Biceps Curl

Target Muscles Group: biceps

Instructions

  • 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.
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Seated Biceps Curl

Target Muscles Group: biceps

Instructions

  • 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.
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Incline Alternated Biceps Curl

Target Muscles Group: biceps

Instructions

  • 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.
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Incline Biceps Curl

Target Muscles Group: biceps

Instructions

  • 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.
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Incline Biceps Bench Curl

Target Muscles Group: biceps

Instructions

  • 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.
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Concentrated Biceps Curl

Target Muscles Group: biceps

Instructions

  • 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.
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Seated Inner-Biceps Curl

Target Muscles Group: biceps

Instructions

  • 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.
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Seated Concentrated Curl

Target Muscles Group: biceps

Instructions

  • 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.
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Seated Isolated Dumbbell Curl

Target Muscles Group: biceps

Instructions

  • 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.
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Preacher Biceps Curl (Supination Grip)

Target Muscles Group: biceps

Instructions

  • 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.
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Preacher Biceps Curl (Neutral Grip)

Target Muscles Group: biceps

Instructions

  • 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.
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Bench Alternated Biceps Curl

Target Muscles Group: biceps

Instructions

  • 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

Target Muscles Group: biceps

Instructions

  • 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.
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