The Best Dumbbell Exercises For Biceps – Work Your Biceps At Home

The Best Dumbbell Exercises For Biceps – Work Your Biceps At Home

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There’s no reason to think you can’t work your biceps anywhere else than in a gym. Actually you can have a perfect workout at home, using only dumbbells and in this article I’ll present to you the best dumbbells exercises for biceps.

If you’re focused on your appearance as building strength and mass, there’s no better place to start than your biceps. The muscles are composed of a long and short head, which team up to handle movements like flexing, and curling, that make your arms pop. Biceps are probably the easiest part of your body to show off. Let’s start!biceps-muscles

Concentration Curlconcentration-curl

This is a biceps isolating standard that you’ve undoubtedly seen performed in any gym. You can rip through reps for volume, or focus on the eccentric portion of the move for even better results.

How to do it: You’ll need a dumbbell and a bench to start. Sit on the bench, spreading your legs. Rest your arm holding the dumbbell on the same side leg, just below the knee, so that the weight hangs down between your legs. Keep your torso upright by stabilizing your off-hand on your thigh. Curl the weight up, focusing on squeezing the bicep, pause at the top, then lower back into the original position.


Built Bar

Standing Dumbbells Curl

How to do it: Stand with a dumbbell in each hand, arms at your side, feet shoulder-width apart. Keep your elbows close to your body. Arms straight, palms facing forward. This is your starting position. Keeping your chest up, core braced and elbows tucked into your sides, curl the weights up, squeezing your biceps than you go. Then lower them back to the starting position. Repeat 10 to 15 times. Perform 2 to 3 sets.

Two Arm Dumbbell Rowtwo-arm-dumbbell-row

How to do it: Take a dumbbell in each hand and stand with your feet shoulder-width apart. Bend your knees slightly and bring your torso forward by hinging from the hips and keeping your shoulder blades back. Your arms should be extended with the dumbbells close to your knees. Keep your core engaged throughout the movement. Keeping your upper body still, engage the muscles in your back, bend your arms, and pull the dumbbells up to your side. Pause and squeeze at the top. Slowly lower the weights to the starting position. 10-12 reps, 2 sets.


Bent-over lateral raisebent-over-lateral-raise-exercise

How to do it: Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until your torso is about parallel to the floor. Allow your arms to hang. Now, squeeze your shoulder blades together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are parallel to the floor. 10 reps, 2-3 sets.

Decline Dumbbell Curl

Lying chest-down on a bench really isolates the biceps since you don’t have to maintain as much tension in your legs and core muscles than you do when you stand.

How to do it: Grab a pair of dumbbells and lie with your chest against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders than you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

Kneeling Single Arm Curl

How to do it: Hold one dumbbell by your side in your left hand, palm facing your thigh. In your right hand, hold the dumbbell with your palm facing outward. Without moving your upper arm, bend your elbow and curl the dumbbell as close to your shoulder then you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arm. Perform all reps on your right arm before switching to your left.

Racked Farmer’s Carry

How to do it: Grab a pair of dumbbells and hold them in the racked position so one head of each dumbbell rests by your shoulders. Walk forward for 10 yards, turn around and walk back.

Zottman Curl

This exercise targets the three major muscles that make up the biceps—the biceps brachii, brachialis, and brachioradialis—by rotating from an underhand to an overhand grip halfway through the move.

How to do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders than you can. Pause, then rotate the dumbbells so your palms face forward again. Slowly lower the weights down in that position. Rotate the dumbbells back to the starting position and repeat.

Incline Dumbbell Curl

The opposite of the decline variation, you’ll lie on your back, allowing your arms to drop down behind your body. This puts an extra challenge on the long head of your biceps brachii because you’re working from a deficit – meaning, you’re starting the movement at a point where you have less leverage than normal.

How to do it: Grab a pair of dumbbells and lie with your back against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders than you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

Hammer Curl

The hammer curl using dumbbells places the wrists in the neutral position, therefore isolating the brachialis and brachioradialis (outer biceps and forearm).

How to do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing your thighs. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders than you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

Thank you for reading this article. If you have any question, or want to leave a comment – impression, suggestion, your thoughts, experience… please do so in the comment section below, and I’ll be happy to help you out.

2 thoughts on “The Best Dumbbell Exercises For Biceps – Work Your Biceps At Home

  1. This post is exactly what I am looking for! I have some old, but good, dumbells at home that I have been using in my garage. I have been looking for effective home workouts for my biceps. I am so glad I came across this post. Tonight after work, I will be trying them out for sure. Thanks for some great info!

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