7 Best Bicep Exercises with Dumbbells – Bicep workout With Dumbbells

If you’re looking to get stronger and bigger biceps, you need to incorporate enough bicep exercises with dumbbells into your arms workout routine.

Well, dumbbell bicep exercises are great for exponential biceps growth that cannot be achieved with the use of a barbell.

Toned, strong arms can look good and boost your confidence, and that can provide many health benefits just working out your arms muscles. If you have stronger arms and shoulders can help improve your posture and reduce your risk of injury. Toned, stronger arms also help you to protect your bones and stabilize your joints.

Generally, strengthening and toning your arms doesn’t require much harder exercise, a just regular ram workout using a simple pair of dumbbells can get you better results.  

So, if you want to find out how these dumbbell bicep workouts can boost your biceps growth, then do stick around this article. We will be covering the best bicep exercises with dumbbells so you will find valuable information, please continue reading.  

Note: About Sets and Reps

  • What is a repetition? (Reps): this is one complete exercise movement, or one dumbbell curl.
  • What is set? a certain number of reps (repetitions) called as one set. For example, 10 dumbbell curls are called one set.

Bicep Muscles

The bicep muscle is located on the front part of the upper arm between the shoulder and the elbow. The biceps muscles group includes a long head and a short head muscle.

These two muscles primarily function to rotate the forearm and flex the elbow. And Bicep muscles are most viewed on the body.

Some people have questioned why we need to do many different biceps curls with dumbbells for one muscle? Because your biceps consist of three parts: short head, long head and biceps brachii. So, in order to get bigger and defined biceps, you need to train all parts of your bicep’s muscles.

You may achieve that by doing different dumbbell biceps workouts and biceps exercise with dumbbells.

How to get Started Bicep workouts with Dumbbells

Before start any main exercise warm up is very important, do 10 to 20 minutes warm up and get active your muscles that you want to target.

To do bicep workouts with dumbbells you don’t need any heavy equipment, all you need to have is a pair of dumbbells with correct weight or adjustable dumbbells.

Dumbbells are available in two different styles; one is adjustable dumbbells and other one is fixed dumbbells. Most fitness centers or gyms have many pairs of fixed dumbbells with varying weights.

Use a weight dumbbell that allows you to do the correct form, with holding tension on your muscles that you’re focusing on. Try to do below exercises with the correct form of 2 to 4 sets of 12 to 16 reps each of the below exercise.

7 Best Bicep Exercises with Dumbbells

Make the most of your bicep day with these 7 best biceps exercises with dumbbells that you can do at home or even in the gym, just you need to have a pair of dumbbells. These exercises target biceps and also your shoulder, triceps and forearms.

If you’re performing with heavy dumbbell weight, it can be difficult to maintain proper form during these bicep exercises. Try to choose a lighter weight or modify the movements.

So, read till the end to know the correct method of these exercises. 

01. Bicep Curls

Generally, the bicep curls come first to mind when people think of biceps exercise. This exercise is one of the most important because it is the foundation of most of the other bicep exercises with dumbbells. So, it’s very important to learn the correct form.

Bicep curls are great to isolate your biceps and can help strengthen your arms, which can boost athletic performance and facilitate daily activities.

How to perform:

  • Stand tall with your feet shoulder-width apart and hold the dumbbell with each hand with an underhand grip, down the side of your body and palms facing each other.
  • Keep your back straight and elbows in line with your torso.
  • Curls both dumbbells towards shoulder until they reach shoulder height and squeeze your biceps at the top of the movement.
  • Then, slowly lower them back to the starting position by using a controlled motion.
  • Try not to help your upper body to lift the weights.
  • Repeat 2 to 4 sets of 12 to16 reps.

02. Hammer Curls

Hammer Curls

Hammer curls are one of the best exercises to target the outer head of the biceps brachii. It also engages additional chest and back muscles. If you perform correctly this exercise can maximize arm gains and help to improve your grip strength.

The dumbbell hammer curls are more effective for building forearms, wrist and grip strength.

How to perform:

  • Stand straight with feet shoulder-width apart and hold the dumbbells with each hand along the side of your body, palms facing your body and thumbs facing up.
  • Keep your elbows fully into your sides and back straight.
  • Curls the weights up to your shoulder height.
  • Hold the position for second at the top of the move. Then, slowly love the dumbbells by extending your arms with fully controlled motion.
  • Repeat 2 to 4 sets of 10 to14 resp. 

03. Inner Bicep Curls

Inner Bicep Curls

Inner bicep curls are great exercises that work your long head, brachioradialis and flexor muscles in the forearms. This exercise that you can add in your arms workout routine.  

How to perform:

  • Start this exercise by standing straight with your feet shoulder-width apart and hold the dumbbells with each hand by your side, palms facing each other.
  • Engage abdominals and keep your back straight and face look straight ahead.
  • Raise the dumbbells to the shoulder height. Hold for second.
  • Then, slowly lower the weight to the starting position by fully controlling it. That’s on rep.
  • Repeat 2 to4 sets of 8 to 14reps.

04. Cross-body Hammer Curls

Cross-body Hammer Curls

Cross-body curls are best exercises that target your biceps, brachialis, and forearms muscles. This exercise helps to isolate the brachialis muscles on each arm. It is also activating your shoulder muscles and also uses this exercise as a warm-up.

Make sure that you’re doing equal reps for both sides.

How to perform:

  • Begin this exercise by standing tall with your feet shoulder-width apart and your arms by your side while holding a dumbbell in each hand, palms facing towards your body.
  • Curls the weight to the thumb-side, one hand to the opposite shoulder. make sure the weight should go across your body. 
  • Then, slowly lower the weight to the starting point.
  • Alternate your arms, repeat movement with another arm.
  • Repeat 2 to 4 sets of 12 to 14 reps.

05. Concentration Curls

Concentration Curls

Concentration curl is the most effective exercise for strengthening and isolating your biceps.

The concentration curls with dumbbells allow you to focus on contracting the biceps muscles without moving your body, which can help to maximize tension on the muscles. This can be great for activating the biceps and helps build more strength.

How to perform:

  • Sit on the chair or bench with your legs apart, slightly lean your body forward.
  • Hold the dumbbell with your right hand and rest the right elbow against the inside of your right thigh, palms facing up. This is your starting position for this exercise.
  • Slowly, curl the weight toward your shoulder. pause the movement for a second.
  • Then, slowly lower the dumbbell to the starting position.
  • After completing the set with your right hand then do it with your left hand.
  • Alternate the left and right hands.
  • Repeat 2 to 4 sets of 12 to16 reps of each hand.

06. Incline bench biceps curls

You can mix up this exercise with your arm workout routine and that will work different arm muscles with different angles. This exercise is performed with the help of a bench and targets the bicep brachii muscle.

Also, this exercise is effective for building the biceps peak.

How to perform:

  • Sit down on a bench and hold the dumbbell with each hand, palms facing each other.
  • Keep your feet on the floor and back straight.
  • Curl the weight until they reach your shoulder level. Hold the movement for a second.
  • Then, slowly lower the dumbbells back to the starting position.
  • Try not to use your upper body to lift the weight.
  • Repeat 2 to 4 sets of 10 to12 reps.

07. Isolated Single-Arm Curls

Isolated Single-Arm Curls

This exercise isolates your biceps and give more tension to your arm muscles. You can finish your bicep workout with isolated single-arm curls.

How to perform:

  • Stand tall and extend your arms out, making a T-shape with your body and hold the dumbbells with each hand with an underhand grip, palms facing up.
  • Curls your one arm up to90-degree angle by bending your elbows.
  • Then, slowly return back to the starting position, your arm parallel to the ground.
  • Keep your opposite arm extended throughout the curls.
  • One you will complete a set with one arm, then start with your other arm.
  • Alternate your arms right and lift.
  • Repeat 2 to 4 sets of 10 to12 reps for each hand.

QNAs on Bicep Dumbbell Exercises

Are Bicep Curls a Waste of Time?

The short answer is NO, the biceps curls are more effective exercise for your arms muscles. that work well on your long head and short head of biceps muscles.

Which Dumbbell Exercise is Best for Biceps?

The simplest and most effective dumbbell biceps workout

01. Incline Dumbbell curl
02. Dumbbell hammer curl
03. single arm dumbbell preacher curl
04. Cross-body Hammer Curls
05. Isolated Single-Arm Curls

Can You Train Biceps Every day?

The short answer is NO, if you train biceps every day, your muscle will not get time to recover. If you’re looking for optimal muscle growth, you can train your muscle 2 to 3 times a week. Try to do 3 to 5 exercises per session with 4 to 5 sets.


It’s very important to learn the correct form of these exercises. These 7 best biceps exercises with dumbbells can build your biceps stronger, bigger.

Remember, try to choose lighter weight so you can maintain proper form. During these dumbbell workouts, you should feel fully engaged your biceps muscles. make sure to stretch after completing biceps exercise that will help your muscles to give them the best position to repair.

Hopefully, you like his article, if you have any questions and suggestions kindly put them in the comment box below.  

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