Dumbbell Exercises for Biceps

Dumbbell exercises for biceps target the inner, outer and lower biceps muscles.

Browse through the various dumbbell exercises for biceps below:

One-at-a-Time Biceps Curl

One-at-a-Time Biceps Curl
  • Grab one dumbbell in each hand, palms facing forward.

  • One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a short pause.

  • Alternate hands after the full motion is completed.

Alternated Biceps Curl

Alternated Biceps Curl
  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.

  • Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.

  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Inner-Biceps Curl

Inner-Biceps Curl
  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.

  • Raise both dumbbells until they reach your shoulders' height and slowly lower them down after a short pause.

  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Biceps Curl

Biceps Curl
  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.

  • Raise both dumbbells until they reach your shoulders' height and slowly lower them back down after a short pause.

  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Hammer Curl

Hammer Curl
  • Grab one dumbbell in each hand along the sides of your body, palms facing your body.

  • Raise both dumbbells by curling your elbows and lower them down after a short pause.

  • Keep your upper arms still throughout.

Seated Alternated Biceps Curl

Seated Alternated Biceps Curl
  • Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.

  • Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.

  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Seated Biceps Curl

Seated Biceps Curl
  • Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.

  • Raise both dumbbells until they reach your shoulders' height and slowly lower them down after a short pause.

  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Alternated Biceps Curl

Incline Alternated Biceps Curl
  • Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.

  • Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.

  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Biceps Curl

Incline Biceps Curl
  • Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.

  • Raise both dumbbells until they reach your shoulders' height and slowly lower them back down after a short pause.

  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Biceps Bench Curl

Incline Biceps Bench Curl
  • Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body, palms facing each other.

  • Raise both dumbbells until they reach your shoulder levels and lower them back down after a short pause.

  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Concentration Biceps Curl

Concentration Biceps Curl
  • Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell, palm facing up.

  • Raise the dumbbell up to your shoulder and lower it back down after a short pause.

  • Only your lower arm should move throughout the exercise.

Seated Inner-Biceps Curl

Seated Inner-Biceps Curl
  • Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.

  • Raise both dumbbells until they reach your shoulders' height and slowly lower them back down after a short pause.

  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Seated Concentration Curl

Seated Concentration Curl
  • Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.

  • Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set.

  • Try NOT to jerk your upper body in en effort to help you lift the weight.

Seated Isolated Dumbbell Curl

Seated Isolated Dumbbell Curl
  • Sit on one end of the bench, hold one dumbbell with your hand and place that hand's elbow (extended) against the front of your thigh.

  • Raise one dumbbell until it reaches your shoulder's height and slowly lower it back down after a short pause. Alternate after a set.

  • Try NOT to jerk your upper body in an effort to help you lift the weight.

Preacher Biceps Curl (Supination Grip)

Preacher Biceps Curl (Supination Grip)
  • Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing up.

  • Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.

  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Preacher Biceps Curl (Neutral Grip)

Preacher Biceps Curl (Neutral Grip)
  • Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing each other.

  • Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.

  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Bench Alternated Biceps Curl

Bench Alternated Biceps Curl
  • Lie face down on a high bench and hold one dumbbell with each hand straight below your shoulders.

  • Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.

  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Supine Biceps Curl

Supine Biceps Curl
  • Lie down on your back on a bench and hold one dumbbell on each hand on each side of the body, below body height, palms facing up.

  • Raise the dumbbells until they reach your body's height and slowly lower them back down after a short pause.

  • Breathe out when lifting and breathe in when lowering back.