Top 11 Dumbbell Bicep Exercises That Can Help You Build Thicker Massive Arms

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The goal of many lifters, athletes, and recreational gym-goers is to have well-developed biceps. It is not just for aesthetics but functionality as they can help you to perform many tasks without much stress.

There are many different exercises that can help you to build biceps that will make you stand out from the crowd. Dumbbell bicep exercises are some of them.

Related: 9 Best Rubber Hex Dumbbells To Help You Build Strength And Muscle Mass

Bicep curls are the most popular exercises that come into mind when discussing ways to build the biceps. But many other dumbbell bicep exercises can give you the same results as traditional curls.

Including these dumbbell bicep exercises in your training regimen can help bring out the peak and bulge in your biceps.

The Biceps

The biceps or biceps brachii is a two-headed muscle, a short head and a long head, lying on the front section of the upper arm. The long head and the short head work together as a single muscle. (1)

Some of the functions of the biceps include

• Flexion of the elbow joint, which is the bending of your forearms in the direction of your body
• Shoulder elevation, which is the raising of your arms
• Forearm supination, which is the turning of your palms so that they face upward.

Paying attention to your biceps and including exercises that can target and strengthen them can
help you to achieve many of your fitness and lifestyle goals

Best dumbbell bicep exercises for building sleeve-busting arms

Below are some of the best dumbbell exercises that can help you target and work your biceps.

Incorporate these into your workout regimen to help you build massive arms and achieve your fitness goals.

As the name implies, you will need dumbbells for all the exercises. If you are yet to acquire some or are looking to prop up your collection, check out our best rubber hex dumbbells. Alternatively, you can also opt for some of our recommended neoprene dumbbells if you prefer. And don’t forget you will need a dumbbell rack to help you to organize and store the dumbbells.

Related:

• 7 Best Neoprene Dumbbell Sets That Can Help Build Strength And Muscle Mass
• 7 Best Dumbbell Racks For Organizing And Storing Free Weights

Dumbbell Curl

Curls are some of the best dumbbell exercises for building bigger and stronger biceps.

You can do the exercise standing or seated. Use weights you can lift in good form ten or more times. The weight you start with should be challenging to lift after the eighth rep.

Steps to follow

• Stand upright, holding a dumbbell in each hand and with feet at hip width.
• Allow your hands to hang by your sides, palms facing in. The dumbbells should not touch your body.
• Relax your shoulders, and while keeping your upper arms still, raise the dumbbells and bring them toward your shoulders. Exhale as you curl the dumbbells.
• Inhale and slowly lower the dumbbells to your starting position.
• Repeat 8-12 reps for a set and 3-4 reps for a session.

Hammer Curl

Hammer curls are some of the best dumbbell bicep exercises for mass that target your biceps, brachialis, and brachioradialis.

Holding the dumbbells with your palms facing your torso allows you to lift more weight without much stress on your wrists.

Steps to follow

• Grab a dumbbell of appropriate weight in each hand
• Stand upright and let your hands hang by your sides with your hands facing your body. The ends of the dumbbells must point toward your front and back.
• Slightly bend your arms to put tension in your biceps
• Bend your elbows and lift your lower arms to bring the dumbbells toward your shoulders. Keep your upper arms still and exhale as you curl upward.
• Hold for a second at the top, squeeze your biceps, and slowly lower the dumbbells to the starting position. Inhale as you lower your arms.
• Repeat 8-12 reps for a set and 3-4 reps to complete a session.

Incline Dumbbell Bicep Curl

The incline biceps curls are dumbbell bicep exercises that require you to perform the movement seated on an incline bench.

The position lengthens the negative portion of the curl, allowing you to stretch the muscle tissue of the biceps deeply.

The vertical arm angle from the incline position reduces the involvement of the shoulders, allowing you to isolate the biceps for better results.

They are one of the best dumbbell exercises that can add size and definition to your biceps.

You will need an incline weight bench for the exercise.

Steps to follow

• Set the weight bench to a 55-65-degree incline
• Gab a dumbbell with a supinated grip in each hand, sit, and rest your back on the incline weight bench. Keep the dumbbells at arm’s length.
• Exhale, keep your upper arm still, and curl the dumbbell until you fully contract your biceps and the dumbbells and your shoulders are in line. Hold for a second.
• Start inhaling and lower the dumbbells slowly to your starting position
• Repeat 8-12 reps for a set and 3-4 reps to finish a session.

Concentration Curl

Concentration curls are classic dumbbell bicep exercises that allow you to work one arm at a time.

There are various variations, but the most popular is to perform the exercise from a seated position, using a weight bench.

They are some of the best exercises for building the biceps peak and mind-muscle connection.

You can find the steps to follow for the concentration curls here

Preacher Curl

The preacher curl is one of the top bicep dumbbell exercises for building the biceps peak.

You will need a preacher bench or an incline weight bench for the exercise.

Placing your upper arm in the angled position emphasizes the concentric part of the curl, helping to build a pump in your biceps.

Steps to follow

• Place your upper hand on the preacher pad, holding a dumbbell in each hand. Ensure your palms are facing up, and press your upper arm into the pad
• Bring the dumbbells in line with your shoulders.
• Start breathing in and lower the dumbbells slowly until you fully stretch your biceps.
• Start breathing out and curl the dumbbells slowly up to your starting position.
• Repeat 8-12 reps to complete a set and 3-4 reps per session.

Drag Curl

Drag curls are one of the best bicep dumbbell exercises that remove the involvement of the front deltoids to help you target and build your biceps.

The movement brings the weight to the front of your body, making it challenging to swing and use momentum to curl the dumbbells up.

Steps to follow

• Grab a dumbbell in each hand with a supinated grip and stand upright with your feet at shoulder width.
• Keep your elbows close to your back and torso.
• Exhale and directly curl the dumbbells to the front of your body. Allow your elbows to move behind you, and keep the weights very close to your body as you “drag” the weights up. Ensure you don’t lift your shoulders.
• Return the dumbbells to your starting position, ensuring they stay close to your body throughout the movement.
• Repeat 8-12 reps for a set and 3-4 reps per session.

Zottman Curl

Zottman curls use different hand positions, allowing you to utilize your strength to help target and build your biceps.

The first portion of the movement, a regular curl, allows you to focus on the strength of your biceps, while the lowering section concentrates on overloading your forearms.

Zottman Curls are some of the best bicep isolation exercises for those looking for aesthetics and a balanced physique.

Steps to follow

• Stand upright with feet at shoulder width, holding a dumbbell with a supinated grip in each hand and by your sides. Your palms must face each other.
• Exhale, start contracting your biceps and curl the dumbbell up. Keep your upper arm still and ensure you move only your forearms.
• Rotate your wrist so that your palms face upward while curling the dumbbells, and bring the weights to shoulder level.
• Squeeze your biceps and hold the movement for a second.
• Then rotate your wrist and make your palms face downward
• Lower the dumbbells slowly, ensuring your palms are facing downward.
• Start rotating your wrist and bring your palms to face each other just before you reach your starting position.
• Repeat 8-12 reps to make a set and 3-4 reps to complete a session.

Zottman Preacher Curl

The Zottman Preacher Curl is a variation of the Zottman Curl and one of the best dumbbell bicep exercises to consider if you have access to a preacher curl bench.

The movement isolates the biceps and puts the hands in a position that helps maximize contraction.

Steps to follow

• Sit holding a dumbbell with a supinated grip in each hand.
• Place your chest flat against the preacher curl bench
• Start by bringing the dumbbells to shoulder height and flex your shoulders. Ensure your palms are facing down.
• Inhale and lower the weight slowly until you lock your elbows.
• Then rotate your wrist to make your palms face upward.
• Exhale, and using your biceps, curl the dumbbells until they are at shoulder height.
• Repeat 8-12 reps to make a set and 3-4 reps to complete a session.

Standing One-Arm Dumbbell Curl Over Incline Bench

You will need an incline weight bench for the exercise.

The on-arm curls allow you to target and build one arm at a time, making it possible to correct any imperfections in your biceps.

Placing your upper arm on an incline bench for the movement allows you to target each head of the biceps independently. Lifting the weight toward your body targets the long head while lowering it works the short head.

Steps to follow

• Stand behind an incline weight bench, holding a dumbbell in one hand with a supinated grip.
• Rest the working hand across the backrest of the weight bench.
• Place the non-working hand on the side of the weight bench for balance
• Pant your feet on the floor, ensuring they are at shoulder width, and press your chest against the top section of the weight bench.
• Breathe out, and curl the dumbbell upward while keeping your upper arm still. Ensure you move only your forearm.
• Continue curling the dumbbell until it is in line with your shoulder. Hold for a second.
• Start breathing in and lower the dumbbell slowly to your starting position.
• Repeat 8-12 reps.
• Switch hands and go through the motions with the other hand.
• Repeat 8-12 reps with each hand for a set and 3-4 sets per session

Alternating Incline Biceps Curl

You perform the alternating incline bicep curls on an incline bench and with face up.

Putting your arm at a vertical angle helps to isolate the biceps and reduce the role of the shoulder muscles, making it one of the best dumbbell bicep exercises.

Working one arm at a time allows you to correct any imperfections in your biceps.

Steps to follow

• Grab a dumbbell in each hand and sit back on an incline bench.
• Rotate your palms to face forward and keep your elbows close to your body
• Breathe out, start contracting the bicep of one arm and curl one weight upward until it lines up with your shoulder. Do not move the upper arm
• Hold for a second, breathe in, and slowly lower the weight to its starting position.
• Repeat with the other hand.
• Continue the alternating movement for 8-12 reps per arm for a set and 3-4 sets to complete a session.

Cross-Body Hammer Curl

The Cross-Body Hammer Curl, aka Pinwheel Curls, are some of the best dumbbell bicep exercises that target the biceps, forearms, and brachialis.

It also helps to reduce the involvement of the shoulder muscles.

The exercise involves lifting the dumbbells across your chest.

Steps to follow

• Grab a dumbbell in each hand and stand upright. Keep the weights by your sides with your palms facing your body.
• Starting with your weakest arm (This will be the left arm for most people), curl the dumbbell slowly across your body, as demonstrated in the video.
• Squeeze your biceps when you get to the top of the movement and lower the weight back to your starting position.
• Repeat with the other arm
• Repeat 8-12 reps per arm for a set and 3-4 set to complete a session

Final words from LiveLIfe

The best exercises for adding size and definition to your biceps are curls.

But concentrating solely on classic bicep curls may not hasten your results.

We recommend incorporating the dumbbell bicep exercises discussed here into your workout regimen to give you variety and push you quickly toward your fitness goals.