Biceps are the group of muscles that run from the front of your shoulders to your elbow. Biceps are made of two different parts namely, the long head and the short head. Both parts are activated during biceps workouts yet they respond differently to many movements. we will be focusing today on dumbbell exercises for the biceps.

Everybody likes to exercise their Biceps, and there are many reasons for that but the obvious one is that muscles respond quickly to training. The problem is that people focus too much on this small muscle and they do not train it correctly.

You need to understand that this group of muscles requires more than just heavyweight to develop them. Even some might argue that you do not need a heavyweight at all, where all you need is repetition and concentrated movement.

If you have been to the gym, I am sure you have seen the situation where a person grabs a barbell or dumbbell that is far too heavy, and he/she ends up swinging his/her body to lift the weight. He/she might think that is a biceps exercise, when in fact the heavyweight was distributed to several muscle groups such as shoulders, back, and hips.

So, in this post, we will list dumbbell exercises for biceps, and show you the right technique to perform them to get results and develop your guns.

Dumbbell Curl:

This exercise is considered the foundation that most other dumbbell exercises are based on. So, you must learn the right technique to perform it.

1- Stand Straight while holding a dumbbell in each hand, and make sure that your palms are facing each other.

2- Make sure that your upper arms are glued to your body.

3- Slowly raise both dumbbells until they reach your shoulder’s height, and make sure that you rotate your wrist to make your palm face back

4- Pause for a second, then bring them down slowly until your arms are completely straight.

5- Repeat for 4 sets, 10-12 reps


This exercise targets all major muscles that make up the biceps by rotating from an underhand to an overhand grip throughout the movement.

1- Stand straight while holding a dumbbell in each hand

2- Your elbows should be close to your body, and your palms should be facing each other.

3- Curl the dumbbells and engage your biceps, Rotate your wrists to a palms-up position

4- Do that until both dumbbells are at your shoulder level

5- Pause for a while, then rotate your wrist to a palms-down position and bring your dumbbells down to starting position

6- Make sure that you breathe out as you lift the weight, and breathe in when you are bringing the weight down.

7- Repeat for 3 sets, 10-12 reps

Concentrated Biceps Curl:

his exercise can be performed in two ways namely, seated concentrated biceps curl and standing concentrated biceps curl. This is isolating exercise, where you need to focus on your movement, and it should be done lightweight for better results.

1- Stand behind an inclined bench

2- Rest one arm on the back support while holding a dumbbell

3- Make sure that your palms are facing up

4- Raise the dumbbell to your shoulder

5- Pause for a while and lower it back down to the starting position

The seated version:

1- Sit on the bench with a dumbbell in your hand

2- Rest the arm that’s holding the dumbbell on the same side leg, just below the knee

3- Raise the dumbbell while focusing on squeezing the bicep

4- Pause for a while on the top, then lower the dumbbell back to the starting position

Repeat the exercise for 4 sets, 10-12 reps

Note: when performing this exercise make sure that your lower arm is the one doing all the movement throughout the exercise.

Hammer Curl:

Hammer curling is an important exercise for the biceps, and there are different ways to perform this exercise. We will show you one of the ways in this post.

1- Stand straight while holding a dumbbell in each hand

2- Make sure that both hands are resting on the side of your body, with your palm facing your body

3- Raise both dumbbells by curling your elbows

4- Pause at the top then lower them back to the starting position

5- Make sure that your upper arms are glued to your body throughout the movement.

6- Repeat the exercise for 4 sets, 10-12 reps

There are many dumbbell exercises for the biceps, but we listed in the post the four exercises that we think are the most important ones. The other exercise in some ways are based on these four exercises, and we will talk about them in a future post.

I would like to hear your thoughts on the subject and whether you have other exercises that you think are important as well. Please do share your thoughts with us and comment below

Other arm exercises:

Categories: Exercises


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