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Biceps are one of the most important muscles in the human body. They help you bench press, curl, and do a whole host of other exercises. But how do you put all this muscle into play? And what if your biceps stay weak and skinny? That’s where dumbbell exercises come in. Dumbbell exercises will help improve your biceps while also working your other muscles, so you can get that shredded look. Keep reading to find 13 dumbbell exercises for biceps that will work like a charm!
Stand up and hold a dumbbell in each hand, palms facing each other, along the side of your body.
Raise both dumbbells until they reach the height of your shoulders. Then, after a short break, slowly lower them back down.
Try NOT to jerk your upper body as you lift the weights to help you.
One-at-a-Time Biceps Curl
Grab a dumbbell in each hand and turn your palms so they face forward.
Raise one dumbbell at a time by curling your elbow and putting it back down after a short pause. Do this with each arm.
After the whole motion is done, switch hands.
Alternated Biceps Curl
Stand up and hold a dumbbell in each hand, palms facing each other, along the side of your body.
Raise one dumbbell until it’s at shoulder height, then, after a short break, raise the other one while slowly lowering the first one.
Try NOT to jerk your upper body as you lift the weights to help you.
Inner-Biceps Curl
Stand up and hold a dumbbell in each hand, palms facing each other, along the side of your body.
Raise both dumbbells until they reach the height of your shoulders. Then, after a short break, lower them slowly.
Try NOT to jerk your upper body as you lift the weights to help you.
Hammer Curl
Get a dumbbell in each hand and hold them along your sides with your palms facing your body.
Raise both dumbbells by curling your elbows, then put them back down after a short break.
Don’t move your upper arms at all.
Seated Alternated Biceps Curl
Sit on a bench and hold a dumbbell in each hand, palms facing each other, along the side of your body.
Raise one dumbbell until it’s at shoulder height, then, after a short break, raise the other one while slowly lowering the first one.
Try NOT to jerk your upper body as you lift the weights to help you.
Seated Biceps Curl
Sit on a bench and hold a dumbbell in each hand, palms facing each other, along the side of your body.
Raise both dumbbells until they reach the height of your shoulders. Then, after a short break, lower them slowly.
Try NOT to jerk your upper body as you lift the weights to help you.
Incline Alternated Biceps Curl
Sit on a bench with an incline and hold a dumbbell in each hand with the palms facing each other.
Raise one dumbbell until it’s at shoulder height, then, after a short break, raise the other one while slowly lowering the first one.
Try NOT to jerk your upper body as you lift the weights to help you.
Incline Biceps Curl
Sit on a bench with an incline and hold a dumbbell in each hand with the palms facing each other.
Raise both dumbbells until they reach the height of your shoulders. Then, after a short break, slowly lower them back down.
Try NOT to jerk your upper body as you lift the weights to help you.
Preacher Curls
Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell with the palm facing up.
Raise the dumbbell to your shoulder and put it back down after a short break.
During the whole exercise, only your lower arm should move.
Seated Inner-Biceps Curl
Sit on a bench and hold a dumbbell in each hand, palms facing each other, along the side of your body.
Raise both dumbbells until they reach the height of your shoulders. Then, after a short break, slowly lower them back down.
Try NOT to jerk your upper body as you lift the weights to help you.
Seated Concentration Curl
Sit on a bench and put one arm on your thigh. With the other hand, hold a dumbbell between your legs with the palm facing the other leg.
Raise the dumbbell until it reaches your shoulder, pause for a moment, and then slowly lower it back down. Alternate after a set.
Don’t try to help you lift the weight by jerking your upper body.
Supine Biceps Curl
Lay on your back on a bench and hold a dumbbell in each hand, palms facing up, below the height of your body.
Raise the dumbbells until they are at the same height as your body. Then, after a short break, slowly lower them back down.
When you move up, breathe out, and when you move down, breathe in.
Try NOT to jerk your upper body as you lift the weights to help you.
Raise both dumbbells up until they are level with your shoulders, then put them back down after a short break.
Sit on an incline bench and hold a dumbbell in each hand, palms facing each other, along the sides of your body.
Conclusion
If you’re looking to build big biceps, we hope this article helped you to know what type of exercises you can implement in your workout.