Best Bicep Exercises With Dumbbells

The biceps are very effective with dumbbells. We have made a selection of the best exercises with dumbbells for the biceps.

Among the better exercises are the alternate hammer curl, the dumbbell bicep curl, the dumbbell preacher curl, the reverse curl and the incline curls.

Want to do biceps workout at home? All you need is dumbbells! The following bicep exercises with dumbbells, you can take as a workout routine:

Alternate Incline Dumbbell Curl

• Sit on a bench, with the backrest slanted up, about 90 degrees.
• Take 2 dumbbells, 1 in each hand and hold it along the body.
• Move the upper arm as little as possible and pull the dumbbell up from the bicep.
• Stop if the dumbbell is about to reach chest height, and drop the dumbbell back to the starting position.

Concentration Curls

• Sit on the tip of a flat bench, and take a dumbbell in your hand.
• Let the elbow rest at the tip of the knee and stretch the arm down.
• Then lift the dumbbell from the bicep upwards. Do not move the upper arm, and do not lift it from the forearm.

Dumbbell Bicep Curl

• Stand with a dumbbell in every hand. Keep your back straight and move only the arms.
• The palms of the hands should point to the body.
• Move from the biceps up the dumbbell up to the chest, and hold the tension evenly.
• Just move the forearm, and til from the biceps. The upper arm should remain as close as possible to the body.

Cross Body Hammer Curl

• Stand upright with a dumbbell in each hand. Hold your hands on your side with your palms inward.
• With your palms inward and without turning your arm, turn the right arm's dumbbell up to your left shoulder while exhaling. Touch the top of the dumbbell on your shoulder and hold it for a few seconds.
• Slowly drop the dumbbell along the same path as you inhale and repeat the same movement for the left arm.
• Continue to alternate both arms.

Dumbbell Prone Incline Curl

• Grab a dumbbell in each hand and go on a bench with the handrail upside down with the face down, and shoulders near the tip of the bench. Your knees can rest on the seat or the legs can be placed on the sides.
• Extend your arms down and let them hang for you.
• Keep your elbows close to the body and make sure the palm of your hands points forward, ie from the body.
• Bring the dumbbells upwards by tightening the biceps. Breathe out while doing this part of the exercise, and make sure that only the forearms move. The upper arms must remain silent at all times.
• Drop the dumbbells until your arms are fully stretched.
• Repeat this.

Flexion Incline Dumbbell Curls

• Sit on a bench, with the handrail in a 45-degree angle.
• Let your arms hang down, elbows inwards, and turn the palms of your hands down with the thumbs of the body.
• Curl the two halters at the same time until your biceps are fully contracted and breathe out. Tip: Do not swing the arms. Keep a controlled movement at all times. Keep the biceps contracted for a few seconds.
• As you breathe, slowly back to the starting position.
• Repeat the exercise.

Hammer Curls

• Stand upright with your upper body straight and a dumbbell in every hand. The elbows must stay close to the body.
• The palm of your hands should point inwards. This is the starting position.
• While keeping the upper arms quiet, breathe out and curl the weight up until the biceps are fully contracted and the dumbbells are at shoulder height. Hold the contracted position for a short moment. Tip: Focus on keeping the elbows quiet and moving only your forearm.
• After a short break, breathe in and slowly start moving the dumbbells back to the starting position.
• Repeat.

Incline Dumbbell Curls

• Sit on a bench with the handrail slanted up, with a dumbbell in each hand. Keep the elbows as close as possible to the body. Turn the palms of your hands so that they point forward. This is the starting position.
• Keep the upper arms quiet, turn 1 dumbbell up while breathing out. Only the forearm may move. Stop as soon as the dumbbell is around the shoulder height, and hold it for 2 seconds. Tighten the biceps well.
• Slowly return the dumbbell back to the starting position.
• Repeat the exercise on and off with both arms.

Incline Hammer Curls

• Put on a bench, with the handrail slanted up and with a dumbbell in both hands. Push the back firmly against the couch of the bench. Let the dumbbells hang along your side. This is the starting position.
• Start the exercise by keeping the upper arm quiet, and only using the forearm and bicep to pick up the dumbbells.
• Hold the dumbbells at chest height, and slowly lower them.
• Continue until the number of repetitions has been reached.

One Arm Dumbbell Preacher Curl

• Grab a dumbbell with the right arm and place the upper arm on a bench. The dumbbell should be kept at shoulder height. This is the starting position.
• Allow the Dumbbell to slowly lower your breathing until your forearm is fully stretched and the Bicep is fully stretched.
• Then use the Bicep as you exhale to lift the dumbbell back to shoulder height. Tighten the bicep well for a few seconds while the dumbbell is at shoulder height.
• Repeat the exercise with the other arm.

Preacher Hammer Dumbbell Curl

• Place the top of both arms on the bench and hold both hands in a dumbbell, making sure that the palm of both hands points inwards, towards each other.
• Lower both dumbbells while breathing in until the forearm is fully stretched and the bicep is fully tightened.
• Use the biceps as you exhale to lift the dumbbells back to shoulder height. Tighten the biceps for a second or two and hold it.
• Repeat the exercise.

Seated Dumbbell Curl

• Put on a flat bench with a dumbbell in each hand and let it hang by your side. Keep the elbows close to the body.
• Turn both palms inwards so that they point to the body. This is the starting position.
• Keep the upper arms stationary, and turn the weights up, up to shoulder height. Tighten the biceps for a second or two, then slowly lower the dumbbells.

Seated Dumbbell Inner Biceps Curl

• Sit on the tip of a flat bench with a dumbbell in each hand. Let the arms hang around the body. Keep the elbows as close as possible to the body.
• Keep the upper arms quiet, and bring the dumbbells up by means of the biceps

Standing Dumbbell Reverse Curl

• Start by standing upright with a dumbbell in each hand. Keep both legs slightly apart. The palms of the hands should be pointed downwards.
• Keep the upper arms quiet, turn the weights up to shoulder height. Hold on for a while and span the biceps for a second or two.