Dumbbell Biceps Exercises to Build Muscle

17 Dumbbell Biceps Exercises to Build Muscle with three ready-made workouts, plus a form guide and video for every exercise.

Ordered by how popular each exercise is in Planfit

Top 10

• 1

  Dumbbell Bicep Curl

  If you turn your wrist outwardas when pulling up the weight, you may contract your biceps further.

  BeginnerDumbbell
• 2

  Dumbbell Hammer Curl

  It's a workout for your biceps. With this workout you can develop the outer part of your biceps, as well as the forearms

  BeginnerDumbbell
• 3

  Concentration Curl

  The name was given to focus on raising the arm. It is a workout that targets the inner and upper biceps. It's a workout that can minimize arm rebound and shoulder joint movement!

  BeginnerDumbbellFlat Bench
• 4

  Incline Dumbbell Curl

  If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!

  BeginnerDumbbellIncline Bench
• 5

  Incline Dumbbell Hammer Curl

  If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!

  BeginnerDumbbellIncline Bench
• 6

  Dumbbell Drag Curl

  Lift a dumbbell and perform a drag curl

  BeginnerDumbbell
• 7

  Dumbbell Preacher Curl

  Your elbows move, so you can lift the weight only with the strength of your arms, so you can focus on pure biceps target! You can workout with dumbbells, so you can take a stronger contraction!

  AdvancedDumbbellPreacher Curl Bench
• 8

  Dumbbell Reverse Curl

  It's a workout that allows you to train your wrist and forearm muscles by changing only the palm direction from dumbbell bends!

  AdvancedDumbbell
• 9

  Dumbbell Zottman Curl

  This exercise works your biceps as you lift the weight, then targets your forearms as you lower it with your palms facing down.

  BeginnerDumbbell
• 10

  Incline Dumbbell Reverse Curl

  If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!

  AdvancedDumbbellIncline Bench

Ranked 11–17

• 11

  Crossbody Hammer Curl

  This exercise strengthens your biceps and forearms.

  AdvancedDumbbell
• 12

  Dumbbell Seated Hammer Curl

  This seated curl with a hammer grip works your biceps, forearms, and upper arms.

  AdvancedDumbbellFlat Bench
• 13

  Seated Dumbbell Drag Curl

  Sit and curl the dumbbells up.

  BeginnerDumbbellFlat Bench
• 14

  Waiter Curl

  This curl variation targets your forearms and upper biceps.

  AdvancedDumbbell
• 15

  Decline Dumbbell Curl

  Do a dumbbell curl on a decline bench to keep your biceps working longer.

  AdvancedDumbbellDecline Bench
• 16

  One Arm Dumbbell Preacher Curl

  Isolate your biceps with a one-arm preacher curl.

  AdvancedDumbbell
• 17

  Spider Dumbbell Curl

  Lean forward to keep tension on your biceps

  AdvancedDumbbell