Bicep Workout With Dumbbells – 7 Workouts For Your Biceps

The biceps curl is a popular weight-training exercise that mostly works the upper arm muscles with some little lower arm involvement. This exercise program is great for developing strength and definition.

A variety of equipment, including dumbbells, kettlebells, barbells, resistance bands, and cable machines, can be used for this exercise. The widely accessible standing alternating dumbbell biceps curl is a good place to start. The curl is a typical exercise for strengthening the upper body.

Know About Dumbbells

The CDC advises individuals to engage in strength exercise at least twice per week. To develop stronger muscles, strength training uses weights. When you weight train, you must lift or move dumbbells against the force of gravity.

Strength training not only increases muscle mass but also raises heart rate, which aids in fat burning.

Small bars with equal weights on either side are known as dumbbells and fit in your hand. They range in weight from under two pounds to more than one hundred pounds.

They might appear to be simple to use. You pick them up, move them around, raise them, and set them back down. However, it’s not that easy. Consider working with a trained or licensed personal trainer if you’re just starting out with dumbbells.

Warm up is a must.  You are more prone to suffer an injury if your muscles are cold. For at least 10 minutes, go for a walk or engage in an aerobic exercise to warm up your muscles and get them ready for dumbbells.

One set must be finished.  Select a weight that causes your muscles to become fatigued after 12–15 repetitions. You might see equivalent muscle-building effects by performing one set of that as opposed to three total.

Use the appropriate weight.  When using dumbbells, if you feel like you can continue after 12–15 reps, your weight is too light. The intention is for you to struggle to complete the final repetition.

Pros And Cons Of Using Dumbbells


  • Circulation is improved. Dumbbells stimulate your blood to pump more forcefully, increasing the flow of oxygen and nutrients throughout your body while you work your muscles.
  • Losing weight is a result of gaining lean muscle mass and burning fat. Your efforts to lose weight can only go so far with cardio. The most effective outcomes come from strength training.
  • lower dangers to one’s health. Your risk of heart attack, stroke, and cardiovascular disease is decreased by weight training using dumbbells. Strength training promotes fat burning since it increases your level of lean muscle mass.
  • improved slumber. Sleep quality may be enhanced by using dumbbells at the gym. The quality of your workouts also gets better with more rest.


  • holding your breath tendency It might be difficult and exhausting to exercise with dumbbells; you might unknowingly hold your breath. Avoid raising your blood pressure by paying attention to your breathing while using dumbbells. Your chance of developing a hernia increases as a result.
  • possible harm. You might want to work out more frequently once you start doing dumbbell strength training. Avoid overexerting yourself since you run the risk of hurting yourself. You run the risk of suffering an injury if your lifting technique is bad.

3 Common Benefits Of Doing Dumbbell Curls

1. You can develop larger biceps by performing dumbbell curls. Targeting both the long head and the short head of the biceps brachii, dumbbell curls help you develop the muscles in your arms.

2. Your elbow flexion can be strengthened via dumbbell curls. Dumbbell curls can strengthen the functional movement of your elbows for daily tasks by engaging the brachialis muscle, the primary mover for elbow flexion.

3. Dumbbell curls help strengthen your grip. The forearm muscle responsible for grip strength, the brachioradialis, is engaged when you perform dumbbell curls. Dumbbell curls are a practical isolation exercise that can enhance your performance during compound exercises like deadlifts, bench presses, and pull-ups that demand strong grips.

7 Bicep Workouts With Dumbbells

1. Bicep Curls

When people think of a curl, they frequently picture this bicep workout. Dumbbell bicep curl technique:

  • Standing tall and with your knees slightly bent, space your feet about shoulder-width apart.
  • Dumbbells should be held with an underhand grip in either hand.
  • Start by placing your arms by your sides fully extended. Curl the weights up to your shoulders while maintaining a straight line from your elbows to your torso.
  • At the peak of the curl, tighten your biceps. Straighten your arms back to fully extended posture in a controlled motion.

2. Hammer Curls

With this bicep exercise, you will lift the hammer and then lay it down. Dumbbell hammer curl beginning:

  • Your hands should be facing inward and your thumbs should be pointing up as you hold the weights by your sides.
  • Curl the weights up to your shoulders while starting with your elbows close to your sides.
  • Finish the motion by slowly and deliberately extending your arms downward.

3. Zottman Curls

Zottman Curls is named after Weightlifter George Zottman in the 19th century. 

How to perform the biceps exercise:

  • Starting position involves an underhand grasp and arms extended downward.
  • In the same manner as the bicep curl, curl your arms up.
  • Turn your hands so your palms are facing down and have an overhand grip once the dumbbells are at shoulder height.
  • In a controlled motion akin to the reverse curl, gradually drop your arms.
  • Return your hands to an underhand grip after your arms have fully extended downward.

4. Reverse Curls 

This workout will flip your curl. The reverse curl requires that you:

  • With your hands facing down and an overhand grip, hold the weights at your sides.
  • Curl the weights up to your shoulders while keeping your elbows close to your sides.
  • With your palms down, slowly drop your arms back down.

5. W Curls 

The W Curl is rightly named because of the shape your arms make when doing this bicep exercise. To start the W Curl:

  • Extend your arms down to your sides with an underhand grip.
  • Your palms will face outward with the back of your hands against your sides.
  • Bring your arms up at a 45-degree angle. Once your arms make a W shape, slowly lower them back down to the starting point.

6.  Isolated Single Arm Curls 

With isolated single-arm curls, this biceps exercise comes to a close. Regarding this exercise:

  • As you begin, spread your arms out and form a T with your body.
  • Hold the weights with your palms facing up and an underhand grip.
  • One arm should be raised at a 90-degree angle or thereabouts.
  • Return the arm to the ground in a parallel position.
  • Throughout the curls, maintain an extended opposite arm. Repeat the same with your second arm after you’ve finished your reps.

7. Cross Body Curls

You will need to alternate your arms for this biceps exercise. Do equal amounts of reps on each side. To begin:

  • Hold the weights with an overhand grip while keeping both arms down at your sides.
  • Curl one hand’s thumb side toward the opposing shoulder.
  • You will carefully lower the weight back down when it has crossed your body.
  • Use your second arm to perform the same action.


What bicep exercise is the most effective?

  • The Top 10 Biceps Exercises
  •  barbell or EZ-Bar curl.
  • Cable Curl
  • dumbbell curls
  • Chin-Up.
  • Reverse-Grip Barbell Row.
  • Hammer Curl.
  • Incline Curl.
  • Concentration Curl

If I practice biceps every day, what happens?

Daily bicep curling will enhance exposure to factors that encourage muscle growth. Because the biceps are a smaller muscular group and they recover more quickly between sessions, allowing for a higher weekly total volume.

Which bicep curl works the best?

Concentration Curls

According to a recent study by the American Council on Exercise, the seated concentration curl, which is arguably the most effective exercise for producing maximum bicep growth, produced 97% bicep activity, compared to 71% for incline curls, 70% for wide-grip EZ-bar curls, and 75% for narrow-grip curls.

How many heads can you count in a bicep?

Two Heads