The 18 Best Dumbbell Exercises For Biceps !

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

1-One-at-a-Time Biceps Curl
2-Alternated Biceps Curl
3-Inner-Biceps Curl
4-Biceps Curl
5-Hammer Curl
6-Seated Alternated Biceps Curl
7-Seated Biceps Curl
8-Incline Alternated Biceps Curl
9-Incline Biceps Curl
10-Incline Biceps Bench Curl
11-Concentration Biceps Curl
12-Seated Inner-Biceps Curl
13-Seated Concentration Curl
14-Seated Isolated Dumbbell Curl
15-Preacher Biceps Curl (Supination Grip)
16-Preacher Biceps Curl (Neutral Grip)
17-Bench Alternated Biceps Curl
18-Supine Biceps Curl

Of all the dumbbell exercises for biceps, the biceps curl is the most important to learn as it is the foundation that most of the other dumbbell exercises are based. Learn and practice this biceps exercise first.


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.

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.

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.

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.

The dumbbell hammer curl is one of the most important dumbbell exercises for biceps and has many variations.

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.

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.

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.

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