Dumbbell Biceps Exercises
28 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Hammer Curls
Dumbbell
Brachialis
Dumbbell Bicep Curl
Dumbbell
Biceps long headBiceps short head
Incline Dumbbell Curl
Dumbbell
Biceps long head
Concentration Curls
Dumbbell
Biceps short head
Alternate Hammer Curl
Dumbbell
Brachialis
Alternate Incline Dumbbell Curl
Dumbbell
Biceps long head
Cross Body Hammer Curl
Dumbbell
Brachialis
Dumbbell Alternate Bicep Curl
Dumbbell
Biceps short head
Dumbbell Prone Incline Curl
Dumbbell
Biceps short head
Flexor Incline Dumbbell Curls
Dumbbell
Biceps long head
Incline Hammer Curls
Dumbbell
Brachialis
Incline Inner Biceps Curl
Dumbbell
Biceps short head
Lying Supine Dumbbell Curl
Dumbbell
Biceps long head
One Arm Dumbbell Preacher Curl
Dumbbell
Biceps short head
Preacher Hammer Dumbbell Curl
Dumbbell
Brachialis
Seated Dumbbell Curl
Dumbbell
Biceps short head
Seated Dumbbell Inner Biceps Curl
Dumbbell
Biceps short head
Standing Concentration Curl
Dumbbell
Biceps short head
Standing Dumbbell Reverse Curl
Dumbbell
Brachialis
Standing Inner-Biceps Curl
Dumbbell
Biceps short head
Standing One-Arm Dumbbell Curl Over Incline Bench
Dumbbell
Biceps short head
Two-Arm Dumbbell Preacher Curl
Dumbbell
Biceps short head
Zottman Curl
Dumbbell
Biceps short head
Zottman Preacher Curl
Dumbbell
Biceps short head
Dumbbell Curl to Press
Dumbbell
Biceps
Dumbbell Lunge with Biceps Curl
Dumbbell
Biceps
Dumbbell Preacher Curl over Exercise Ball
Dumbbell
Biceps short head
Dumbbell Spider Curl
Dumbbell
Biceps short head
Programs with these exercises
Dumbbell Arm Workout: Biceps & Triceps
An arm workout with dumbbells in supersets: biceps curls, hammer curls, extensions and close-grip push-ups.
Beginner · once a week · Home5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · GymDumbbell Upper/Lower Split, 4 DaysA four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
Intermediate · 4 times a week · HomeArm Day at the Gym: Biceps & TricepsBarbell, dumbbells and cables: close-grip bench, barbell curls, skull crushers, hammer curls and pushdowns.
Intermediate · once a week · Gym