Game Changing Dumbbell Bicep Exercises Just For You

Dumbbell Bicep Exercises

Do you want to build and flex biceps? If yes, try these 7 strength-building Dumbbell Bicep Exercises. Find a pair of excellent dumbbells, start working out and flex your Biceps.

The only thing you need for these exercises is a Dumbbell pair. Working out at home or at a gym is your choice if you have a nice set of dumbbells. The main target of these exercises is the biceps. But, other Upper body muscles like forearms, pectoral, and triceps might benefit.
Dumbbell Bicep Exercises


Biceps brachii is a Latin term. It means two-headed muscles, of which one is short, and the other is the long head. They are present in the anterior part of the upper arm. The origination of the short head starts at the scapular and ends on the radius of the forearm.
The long head starts at the scapular near the supraglenoid tubercle and ends at the radius bone. Both muscles work together to give biceps the shape that we love so much. If you’re interested in whole body workout, Workout Splits are best for you.

The benefit of Dumbbell Bicep Exercises

It is a non-negotiable fact that exercises help to strengthen our bodies. But here, we will see the benefit of dumbbell exercises on the biceps.

  • Firstly, Bicep training provides better stability to the shoulders. The rotator cuff and Biceps connect the shoulder joint to the humerus from opposite sides. This pressure from both sides helps your shoulder to attain better stability.
  • Secondly, Biceps training is also excellent for Shoulder Rehab. Biceps have a small role in shoulder flexibility. That’s why the more strong the biceps are, the better the shoulder flexion will be.
  • Thirdly and obviously, weightlifting and muscular biceps help us lift more weight. With Dumbbell Bicep Exercises, you build your tolerance for consequences. In this way, you can lift more weight without exhausting your shoulders and Biceps.
  • Last but not least, the stronger the biceps are, the protected your tendons are. More muscular biceps helps to prevent tendon tears. During Deadlifting, the Biceps are responsible for keeping the elbow stable. More muscular Biceps play a minor role in preventing tendon tear.
Dumbbell Bicep Exercises


  • The major equipment is a nice dumbbell set. Along with it, you might need an exercise mat, water bottle, weight bench, and good pair of shoes.
  • Weight lifting should be according to your strength and previous experience. 5 to 8 pounds of the dumbbell is a good start for beginners. An intermediate can try lifting 10 to 12 pounds, while a pro can lift 12 to 15 pounds.
Dumbbell Bicep Exercises

Dumbbell Bicep Exercises

There are many types of Curls and Bicep Exercises using a dumbbell. You can select any of them based on your preferences. We have got a few options for you that you will undoubtedly enjoy:


Dumbbell Bicep Curls

The first exercise that comes to your mind while thinking about biceps is a nice Bicep Curl. To perform this exercise:
  • Stand straight with some gap in your feet.
  • Keep your knees slightly bent.
  • Use an underhand grip while holding both dumbbells.
  • Keep your arms parallel against your torso and start from this position.
  • Now, bend your elbows to bring your hands up to the shoulders.
  • Make sure to squeeze your biceps while performing a Curl.
  • Perform 5 sets with 10 reps each.
Dumbbell Bicep Exercises

Step Back Dumbbell Bicep Curls

A little addition to basic Biceps Curls will train your biceps along with your core.
  • Stand tall and grab a pair of dumbbells at your sides.
  • Curl your arms up to your shoulders height, all while taking your right foot back.
  • Bring back your arms and move your feet back together.
  • Now Curl your arms again but step your left foot back.
  • Again move back to starting position and repeat.
  • Perform 5 sets and 10 reps.

Single Bicep Curl

Single Bicep Curl is a slight variation in basic Biceps Curl. One Bicep is being curled at one time.
  • Stand straight with the appropriate distance in between your both feet.
  • Hold dumbbells in both hands while the palms should be facing forward.
  • Use one arm at a time to perform a Curl. Curl your arm up to the shoulder.
  • Squeeze your biceps while performing a Curl and alternate hands after every move.
  • Perform 5 sets with 10 reps each.
Dumbbell Bicep Exercises

Dumbbell Hammer Bicep Curls

Hammer Bicep Curls are more gentle on your arm and shoulder area. It uses a neutral grip and does not rotate your shoulders internally or externally.
  • Stand straight and grab dumbbells in both hands.
  • Keep a neutral grip on dumbbells and relax.
  • Now bring both your arms to your shoulder height keeping neutral grip constant.
  • Hold this position for a short time and squeeze the biceps during the exercise.
  • Now bring your arms back to starting position and repeat.
  • Perform 5 sets with 10 reps each.

Pin Wheel Bicep Curls

These Curls are just like Hammer Curls, just with a slight variation. You perform Curls across your body, which gives you a better range of motion.
  • Stand straight and hold a pair of dumbbells in both hands.
  • Use a neutral grip and keep an appropriate distance between both feet.
  • Now use your right arm; curl it at the elbow and touch your left shoulder.
  • Make sure to squeeze your biceps in the process.
  • Now bring your right arm back to its starting position. Repeat the Curl with your left hand touching your right shoulder.
  • Again, return to your starting position and keep repeating.
  • Perform 5 sets with 10 reps each.
Dumbbell Bicep Exercises

Seated Dumbbell Bicep Curls

Now, we will do all the Curls while sitting on a nice bench.
  • Choose a bench and sit down on it.
  • Grab Dumbbells in both your hands while ensuring that palms are facing each other.
  • Lift your dumbbells to your shoulders. Hold this position for a short span.
  • Then lower your arms slowly without jerking your upper body.
  • Perform 5 sets with 10 reps each.

Zottman Dumbbell Bicep Curls

Zottman Curls are an excellent option for forearm and biceps strengthening. It hits all the muscles involved in elbow flexion.
  • Stand straight and grab a pair of dumbbells on your side.
  • Now raise both your arms and touch your shoulders while rotating your forearms.
  • Make sure your palms are facing your shoulders.
  • Now, hold this position for a short span and twist your palms away from your shoulders.
  • Now bring your arms down with wrists being neutral.
  • Move back to starting position.
  • Perform 5 sets with 10 reps each.
Dumbbell Bicep Exercises


Training your biceps will not just keep you physically fit; it will give you a fantastic feature to flex. However, consistency is the key to success. Be consistent, stay hydrated and balance your diet to achieve your Bicep goals.

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