woman doing bicep curls with dumbbells

10 Best Bicep Workouts With Dumbbells

Posted by Chris Manus on

Are you ready to take your bicep workout to the next level? There’s nothing like pumping some iron with a few sets of dumbbell curls to tone, strengthen, and shape your arms. Whether you’re looking for something challenging for more experienced gym goers or just starting out on your fitness journey, this list of 10 best bicep workouts with dumbbells has something for everyone! Get ready to build great arm muscles from the comfort of home or at your favorite gym.

Related Link: How to Get the Sustained Energy You Crave

What Causes Biceps to Grow? 

The process of building bigger biceps is known as hypertrophy. This is when the body increases the number and size of muscle cells in response to exercise. The primary determinant of muscle growth is progressive overload, which can be achieved by gradually increasing the intensity or duration of your workout over time. 

In addition to progressive overload, there are several other factors that can influence bicep growth such as proper nutrition, rest, and genetics. Eating a balanced diet with adequate amounts of protein will provide your muscles with the nutrients they need to recover and rebuild after workouts. Getting enough rest is also important because it allows your muscles time to repair themselves and grow bigger and stronger. And lastly, genetics plays an important role in determining how large your biceps can become as some people have genetic predispositions for larger muscles than others. 

Searching for plant-based supplements to help you reach your fitness goals? Learn about our performance-optimizing gummies today!

Structure of the Bicep 

The biceps are made up of three distinct parts - two heads (short head and long head) and one tendon (the common tendon). The short head originates from the scapula (shoulder blade) while the long head starts from further down on the humerus (upper arm bone). Both heads join together at their midpoint to form one common tendon that inserts onto the radius bone near your elbow joint.

10 Best Biceps Exercises


man exercising bicep with a dumbbell

1. Hammer Curls

Hammer curls strengthen the biceps and forearms. Hold a pair of dumbbells with your palms facing inward at your sides. Pull the weights up toward your shoulders while keeping your elbows tight to your torso. Pause at the height of the movement and lower the weights back to the starting position carefully.

2. Incline Dumbbell Curls

The long head of the biceps is targeted by incline dumbbell curls performed on an incline bench. Lying back on the bench with your palms facing up and each hand holding a dumbbell, perform the exercise. By maintaining your elbows close to your torso, curl the weights up toward your shoulders. Pull the weights back down to their original position.

3. Concentration Curls

Concentration curls are done while sitting down and resting your elbow on the inside of your thigh. Holding a dumbbell with your palm facing up, curl the weight up towards your shoulder while keeping your upper arm still. Bring the weight back to where it started and do the same thing with the other arm.

4. Alternating Dumbbell Curls

Standing with a dumbbell in each hand, you do alternating curls with them. Curl one weight up toward your shoulder, twisting your wrist so that your palm faces your shoulder at the top of the move. Bring the weight back to where it started, and then do the same thing with the other arm.

5. Preacher Curls

A preacher bench or an inclined bench is used to do preacher curls. Hold a dumbbell in one hand with your palm facing up and rest your other arm on the bench. Bring the weight up to your shoulder while keeping your upper arm still. Bring the weight back to where it started and do the same thing with the other arm

6. Zottman Curls

Zottman curls are a combination of standard and hammer curls. Each hand should be holding a dumbbell with the palm facing upward. During the peak of the movement, curl the weights toward your shoulders while rotating your wrists so that your palms face down. Reduce the weights to the beginning position by rotating your wrists so that your palms are facing upward.

7. Dumbbell Spider Curls

For dumbbell spider curls, you lie face down on an incline bench while holding one dumbbell in each hand. Curl the weights up toward your shoulders while keeping your elbows close to your body. Bring the weights back down to where they were at the beginning.

8. Isometric Bicep Curl

For isometric bicep curls, you hold the dumbbells at a 90-degree angle and squeeze your arms for a certain amount of time. Hold a dumbbell in each hand at a 90-degree angle with the palms facing up. Hold the position for 10 to 30 seconds, and then return the weights to the starting position.

9. Dumbbell Preacher Hammer Curls

When performing preacher hammer curls with dumbbells, the hands are clasped together on a preacher bench. By maintaining your elbows close to your torso, curl the weights up toward your shoulders. Pull the weights back down to their original position.

10. Dumbbell Reverse Curl

The reverse curl with dumbbells works the brachialis muscle, which is under the biceps. Hold a pair of dumbbells with a neutral grip in each hand (palms facing towards your body). Stand with your feet about the width of your shoulders apart and your elbows tucked into your sides. Slowly curl the weights up toward your shoulders and squeeze your biceps at the top of the movement. Bring the weights back down to where they started, and repeat as many times as you want.

Function of the Bicep 

The main function of your biceps is to flex your elbow joint - meaning they’re responsible for bending your arm at the elbow. But they also play a role in other movements such as turning your forearm palm up or down, and helping with shoulder rotation. Additionally, they provide stability to your shoulder joint by keeping your humerus in place when performing overhead movements such as press-ups or overhead squats.

Maximizing Your Results 

man doing bicep concentration curl

To maximize your results when training for bigger biceps, it's important to focus on exercises that target the muscle directly. It's also important to use proper form when performing these exercises so that the targeted muscle receives maximum benefit from each repetition. Additionally, you should avoid overtraining by only working out your arms 2-3 times per week with at least 48 hours between workouts for recovery purposes. Lastly, don't forget to include other types of exercises in your routine such as cardio or weightlifting so that you're getting an overall workout rather than just focusing on one body part at a time. 

Want to experience the power of performance gummies to fuel your fitness journey? Visit HUMBLEROOTS today!

Growing Your Biceps

Bicep exercises with dumbbells can easily be incorporated into your workout routine to help increase bicep strength and tone. Whether you are a beginner or an experienced athlete, these 10 best bicep workouts with dumbbells can be effective for anyone’s fitness level. With a little determination and dedication to your physical health, you can easily achieve the strong arms and toned physique that you desire. So, grab those dumbbells and push yourself so you reach your maximum potential! Now that you know which bicep workouts to do, why not take the next step? Visit HUMBLEROOTS to see how our gummies can help you with energy levels, sleep quality, and stress reduction. You’ll be sure to see results in no time!


← Older Post Newer Post →

Leave a comment


a woman lying in bed

The Impact of Sleep on Reaction Time for Athletes

By Chris Manus

In the realm of sports, milliseconds can often spell the difference between victory and defeat. Reaction time, the interval between a stimulus and the commencement...

Read more
an endurance athlete trying to sleep

The Connection Between Sleep Quality and Endurance Sports

By Chris Manus

Endurance sports, from marathons to long-distance cycling, challenge the human body's limits and test the strength of an athlete's willpower. Beyond the grueling hours of...

Read more