Best Biceps Workout with Dumbbells: 7 Exercises at Home

You do not need a long arm day to train your biceps well. A pair of dumbbells is enough to cover the main curling patterns, train each arm independently, and make progress at home or in the gym.

Simple Dumbbell Biceps Workout

You do not need all seven exercises in one session. A simple home workout can use three movements:

• Dumbbell curl: 3 sets of 8-12 reps
• Hammer curl: 3 sets of 10-15 reps
• Concentration curl: 2-3 sets of 10-15 reps per arm

Rest long enough to repeat the next set with the same control. When you can reach the top of the rep range without swinging, increase the load slightly or add a rep or two before changing exercises.

Best Dumbbell Biceps Exercises

You do not need every curl variation in one session. The standard curl and hammer curl cover most of what a simple home workout needs. Use concentration, incline, alternating or cross-body curls as optional variations when you want to change the setup without changing the basic movement.

Dumbbell Bicep Curl

How to Do It:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms fully extended, palms facing forward.
• Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
• Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.

Tips:

• Avoid swinging your body or using momentum.
• Keep your elbows close to your torso.

Hammer Curl

How to Do It:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms fully extended, palms facing your torso.
• Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
• Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.

Tips:

• This variation targets the brachialis muscle, which lies beneath the biceps.

Concentration Curl

How to Do It:

• Sit on a bench with your legs spread apart. Hold a dumbbell in one hand and rest your elbow on the inside of your thigh.
• Curl the dumbbell towards your shoulder while keeping your upper arm stationary.
• Squeeze your biceps at the top, then slowly lower the dumbbell back to the starting position.

Tips:

• Use a load that lets you keep the upper arm still and finish the set without twisting or swinging.

Incline Dumbbell Curl

How to Do It:

• Sit on an incline bench set at a 45-degree angle, holding a dumbbell in each hand, arms fully extended, palms facing forward.
• Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
• Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.

Tips:

• This exercise provides a greater stretch on the biceps due to the angle.

Zottman Curl

How to Do It:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms fully extended, palms facing forward.
• Curl the dumbbells up towards your shoulders, then rotate your wrists so your palms face forward at the top.
• Slowly lower the dumbbells with palms facing down. Rotate your wrists again at the bottom to return to the starting position.

Tips:

• This exercise combines both regular and reverse curls, targeting both the biceps and forearms.

Alternating Dumbbell Curl

How to Do It:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms fully extended, palms facing forward.
• Curl one dumbbell up towards your shoulder while keeping your upper arm stationary.
• As you lower it back to the starting position, curl the other dumbbell up.

Tips:

• This exercise allows for more focus on each arm individually.

Cross-Body Curl

How to Do It:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms fully extended, palms facing your torso.
• Curl one dumbbell up towards the opposite shoulder while keeping your upper arm stationary.
• Lower it back to the starting position and repeat on the other side.

Tips:

• This variation targets the brachialis and adds a different angle of resistance.

Proper Form and Technique

Good curl technique is mostly about keeping the movement simple. Use a load you can control, keep the upper arm relatively still, and avoid turning the rep into a hip swing or back extension.

• Use a comfortable range of motion.
• Keep the wrist neutral rather than letting it collapse backward.
• Lower the dumbbell under control instead of dropping it quickly.
• If you need momentum to finish every rep, reduce the load or stop the set earlier.

Build a Simple Dumbbell Upper-Body Plan

For a balanced home routine, combine this biceps session with our dumbbell triceps workout and dumbbell chest workout. If you prefer a full weekly structure, see the push-pull-legs workout split.

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