Large arms improve appearance, enhance daily functionality and support overall strength, so biceps training with dumbbells is more than just cosmetic.
The larger the muscle, the stronger it is. Therefore, if you develop well-developed biceps, you can handle heavier loads in everyday life and during training.
Did you know that stronger biceps also boost your metabolism? So, by training them, you can maintain a healthy weight and reduce your risk of injury.
We'll show you the 13 best bicep exercises and give you some important training tips. So read this article before you reach for the dumbbells.
Why should you choose dumbbells for your biceps training?
The humble dumbbell is probably unmatched in its versatility and ability to build bicep strength and size. Furthermore, unlike barbells, you can use dumbbells unilaterally, allowing you to train both sides of your body independently and thus correcting imbalances.
Dumbbells offer multi-plane movement, a full range of motion, and benefits for functional strength training. This not only activates your biceps muscles, but also requires your entire body to work to control the various movements.
They are small, portable and easy to store – so there's no excuse not to have dumbbells at home.
Understanding the anatomy and function of the biceps
The biceps muscles are located on the front of the upper arm and consist of two different parts, the so-called "heads." Both parts connect at the elbow and help to flex the elbow joint. The two heads, the long head and the short head, have different insertion points on the scapula and the humerus.
The Brachialis The biceps is another muscle that assists in bending the elbow. It lies deeper than the biceps. Crucially, it differs from the biceps in that it is not involved in supination of the forearm (rotation of the arm) or in shoulder movement and stability.
The muscle opposite the biceps is the triceps, which extends the elbow.
The 13 best dumbbell exercises for the biceps
1. Standing dumbbell curls
In this classic dumbbell exercise, you simply stand upright with a pair of dumbbells in your relaxed arms. Stand with your feet slightly spread, but not too far apart.
Keep your arms close to your body and bend both dumbbells upwards without twisting or moving your body, so that the effort is focused solely on your arm muscles. Rotate your palms inwards towards your body until your little fingers are near your shoulders.
Squeeze the dumbbells firmly together and then lower them again, maintaining full control over the downward movement. Do several repetitions before moving on to alternating bicep curls.
2. Alternating bicep curls
Start in the same standing position as for normal curls with dumbbells – arms hanging down, a dumbbell in each hand and feet slightly apart.
Keep your upper arm close to your body and bend a dumbbell upwards, rotating your palm inwards until your little finger is near your shoulder. Press towards your body from this point and then lower the dumbbell in a controlled manner.
Switch to the other arm and repeat the process. Keep your weight stable over your feet and don't swing to lift the barbell – a trap that's easy to fall into when lifting only one barbell.
3. Hammer Curls
Stand or sit with your legs slightly spread, lift both dumbbells upwards from the starting position with a smooth swing, keep your upper arms close to your body and bend both dumbbells so that your palms face each other.
The position of the dumbbells should be as if you were using them for hammering, hence the name, and this is what distinguishes this exercise from regular bicep curls. Lower both weights and repeat the exercise immediately without a break.
4. Alternating Hammer Curls
Starting in a dumbbell position, hold one in each hand and bend one arm upwards, keeping it close to your body. Your palm should face across your chest, as if the other dumbbell were there, and not turned inwards towards your body.
Hold the barbell in this position for a few seconds, then slowly lower your arm, maintaining control throughout. Repeat with the other arm, then alternate.
5. Alternating bicep curls with ISO hold
Stand upright with a dumbbell in each hand and your arms relaxed at your sides. Lift one dumbbell overhead with only one arm, keeping that arm close to your body and your palm facing inwards. Your little finger should be near your shoulder. Hold the dumbbell in this position for a few seconds.
While holding one barbell in place, pull the second barbell upwards and hold both in this position. Then lower the first arm back to the starting position and alternate between both arms, ensuring that one barbell is always on top.
6. Alternating hammer curls with ISO hold
Starting with a pair of dumbbells at your side, curl one arm upwards with minimal momentum, keeping your palm facing inwards and not turned towards your body. Keep your upper arm close to your body. Contract the muscles for a few seconds, then hold the first dumbbell in position while you curl the second.
Once both dumbbells are at the top, slowly lower the first arm back to the starting position and repeat the exercise alternately, so that one dumbbell always remains in the top position.
7. Strict Wall Curls
Find a wall and grab your dumbbells. Stand with your feet shoulder-width apart against the wall, lean back so that your shoulders touch the wall, and press your glutes firmly against the wall.
Tighten your glutes and abs to tone your body, and keep the backs of your arms pressed against the wall. Bend your elbows and lift the weight as high as possible. Hold the position and contract your biceps before slowly lowering the weight again.
You can achieve the same resistance with a cable pulley machine. Plus, it's freestanding, so you don't need a wall.
8. One-arm crush curls with dumbbells
Stand with your feet slightly apart and take a dumbbell in both hands. Hold the outer heads firmly at hip height and then slowly pull the dumbbell upwards until it is under your chin. Make sure you stand upright and don't bend forward or slouch.
When the weight is under your chin, tense your biceps strongly for a few seconds before slowly and in a controlled manner lowering the weight again.
9. Reverse Curls
Stand upright with your feet slightly apart. Hold a pair of dumbbells in front of you, palms facing your body. Keep your upper arms close to your body and pull both dumbbells upwards as slowly as possible.
Your palms should be facing away from you at the end of the movement. Tense your biceps muscles in this position for a few seconds, then lower them in a controlled manner before repeating the exercise.
Tip: If you want a heavier load, you can also use a barbell for this exercise.
10. Seated Incline Bench Curls
Set a bench to an angle of 45 degrees or less and sit with a barbell in each hand, hanging at your sides. Wedge your feet under the bars for stability. Bend both barbells upward, rotating your palms inward until your little fingers are near your shoulders.
Hold this position and tense your muscles for a few seconds before lowering the weights until your arms hang loosely in full extension.
11. Zottman Curls
Stand upright with your legs slightly apart and take a pair of dumbbells, arms at your sides and palms facing up. Keeping your arms close to your body, pull the dumbbells upwards as in a normal curl motion, keeping your little finger near your shoulders.
Then tense your wrists and rotate them, letting the weights fall in the opposite direction with your palms facing down. Rotate your wrists back to the starting position and repeat the movement.
12. Crossbody Hammer Curl
This exercise combines the regular hammer curl with a body crossover. Stand upright and straight, holding the dumbbells with your arms at your sides.
Keep your arms close to your body and curl a dumbbell in front of you in a crossing motion towards your opposite shoulder. Squeeze the muscles and then slowly and with control return the weight to the starting position. Repeat with the other arm and then alternate.
This exercise can also be easily performed with a cable. Speediance Gym Monster 2 It uses digital weights, making it easier to change the resistance. You can also set different weights to compensate for muscle imbalances.
13. Gun Walk with dumbbells
From a standing position, lift two dumbbells overhead until your arms are parallel to the floor. Straighten your forearms and then walk forward a few meters as quickly as possible, keeping the weights in position.
Training tips to maximize your biceps workout with dumbbells
To use dumbbells effectively, it's not enough to focus solely on individual bicep exercises. Understanding how the muscle works and the best methods for developing it should be part of a coordinated training program.
These training tips will help you get the most out of your biceps training with dumbbells:
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By using different grip variations, you can isolate and train the short head of the muscle on the inside of the arm or the long head on the outside, thus improving strength and aesthetics.
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Tempo is a training technique that focuses on the speed of each phase of lifting and bending, increasing muscle tension and maximizing muscle activation for optimal hypertrophy.
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Seated bicep curls isolate the muscle better than standing ones because they require less focus on core stability. When standing, it's easier to generate momentum with the legs and hips – when seated, these body parts are effectively stabilized.
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Focus on the joints and muscle groups around the biceps by combining compound exercises or complex training programs with other training techniques to achieve optimal strength and maximum hypertrophy.
Frequently Asked Questions
Can I build biceps using only dumbbells?
No, you can use cable machines that train your biceps just as effectively as dumbbells. Even regular push-ups from the floor will increase the size and strength of your biceps. You simply need to rotate your hands outwards to isolate the specific muscle.
Which dumbbell workout is best for the biceps?
The classic dumbbell curl remains the best exercise for your biceps. Positioning your hands with them facing upwards maximizes the biceps' activation. Combine this exercise with the hammer curl. The different grip isolates and trains the brachialis muscle, which lies beneath the biceps.
Weight training shapes the arms, strengthens muscles and promotes overall health.
Well-defined biceps muscles are the hallmark of a toned physique and the epitome of strength. They top the training list of gym enthusiasts and bodybuilders. However, behind this iconic appearance lie a whole host of other benefits.
From improving metabolism and strengthening your life to protecting against injuries – the mighty biceps has it all, and the humble dumbbell has always played a big part in this story.
Now you can enjoy the benefits of biceps training along with other training equipment. Speediance Gym Monster 2 It was designed to mimic weight training with many different features, giving you multiple training options in a single, easy-to-use device.
