14 Best Bicep Exercises With Dumbbells

The biceps can be trained very effectively with dumbells. We have made a selection of the best bicep exercises with dumbells. The better exercises include the alternate hammer curl, the dumbell bicep curl, the dumbell preacher curl, reversed curl and the incline curls. Do you want to be able to carry out all these exercises at home? Then take a look at our page with supplies here. All you need are dumbells!

Alternate Incline Dumbbell Curl

• Sit on a bench, with the backrest tilted upwards, about 90 degrees.
• Take 2 dumbbells, 1 in each hand and hold them along the body.
• Move the upper arm as little as possible and lift the dumbbell from the bicep.
• Stop when the dumbbell is about the height of the chest, and lower the dumbbell back to the starting position.

Concentration Curls

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

Dumbbell Bicep Curl

• Stand with a dumbbell in every hand. Keep the back straight, and only move the arms.
• The palms of the hands should point to the body.
• From the biceps, move the dumbbell up to the chest, and hold the tension for a moment.
• Just move the forearm, and lift from the biceps. The upper arm should stay as close to the body as possible.

Cross Body Hammer Curl

• Stand upright with a dumbell in each hand. Hold hands by your side with the palms facing inwards.
• With the palms facing in and without turning your arm, turn the dumbell from the right arm up to your left shoulder as you exhale. Touch the top of the barbell on your shoulder and hold it for a few seconds.
• Slowly lower the dumbell along the same path as you inhale and repeat the same movement for the left arm.
• Continue to alternate between both arms.

Dumbbell Prone Incline Curl

• Grab a dumbbell in each hand and go on a bench with the handrail up and face down, shoulders with the tip of the bench. Your knees can rest on the chair or the legs can be placed on the sides.
• Stretch your arms down and let it hang naturally for you.
• Keep your elbows close to the body, making sure that the palm of your hands is facing forward, ie away from the body.
• Raise the dumbbells by tightening the biceps. Breathe out while doing this part of the exercise, and make sure that only the forearms are moving. The upper arms must remain still at all times.
• Lower the dumbbells until your arms are fully extended.
• Repeat this.

Flexor Incline Dumbbell Curls

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

Hammer Curls

• Stand upright with your upper body straight and a dumbell in each hand. The elbows must remain close to the body.
• The palm of your hands should point inwards. This is the starting position.
• While keeping the upper arms steady, exhale and curl the weight up until the biceps are fully contracted and the dumbells are at shoulder height. Hold the contracted position for a short moment. Tip: Focus on keeping the elbows still and only move your forearm.
• After a short break, breathe in and slowly begin to move the dumbells back to the starting position.
• Repeat.

Incline Dumbell Curls

• Sit down on a bench with the handrail tilted upwards, with a dumbell 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 still, turn 1 dumbell up, while breathing out. Only the forearm can move. Stop as soon as the dumbell is around shoulder height, and hold it for 2 seconds. Tighten the bicep well.
• Slowly bring the dumbell down again, back to the starting position.
• Repeat the exercise alternately with both arms.

Incline Hammer Curls

• Sit on a bench, with the handrail tilted upwards and with a dumbbell in both hands. Press the back firmly against the seat of the bench. Let the dumbells hang by your side. This is the starting position.
• Begin the exercise by keeping the upper arm still, and only with the help of the forearm and bicep to lift the dumbells.
• Hold the dumbells at chest height, and lower them slowly again.
• Continue until the number of rehearsals has been reached.

One-Arm Dumbbell Preacher Curl

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

Preacher Hammer Dumbbell Curl

• Place the top of both arms on the bench, holding 1 dumbell in both hands, making sure that the palms of both hands point inwards, so that they are facing each other.
• Lower both dumbells while breathing in, until the forearm is fully extended 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 2 and hold it.
• Repeat the exercise.

Seated Dumbbell Curl

• Sit 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, as it were, up to shoulder height. Tighten the biceps for a second or 2, then slowly lower the dumbells again.

Sitting Dumbbell Curl Inside Biceps

• Sit on the edge 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.
• Hold the upper arms still, and raise the dumbells using the biceps.

Standing Dumbbell Reverse Curl

• Begin by standing upright with a dumbell in each hand. Keep both legs slightly apart. The palms of the hands should point down.
• Keep the upper arms still, turn the weights up to shoulder height. Hold it for a moment, and tighten the biceps for a second or two.