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Biceps · Dumbbells · 79 exercises

Bicep workouts with dumbbells

Bicep workouts with dumbbells: incline, hammer, concentration and preacher curls, the variations that train the biceps from every angle.

Curls are the whole story for the biceps, but not every curl does the same job. Curls with your arms behind your body (incline curls) train the biceps at a long stretch, curls in front of it (preacher and concentration curls) load the bottom of the movement, and hammer curls bring in the brachialis and forearm.

Dumbbells load each side on its own, so your stronger side can’t cover for your weaker one, and they let your wrists and elbows find their own path. A pair of adjustable dumbbells and a bench covers every exercise below.

Dumbbell bicep workout

Four curls, each loading the biceps differently.

  1. Bicep Curl
    Sets
    3
    Reps
    8–12
    Rest
    90 s
  2. Dumbbell Incline CurlArms hang behind you — the biggest stretch.
    Sets
    3
    Reps
    10–12
    Rest
    60–90 s
  3. Dumbbell Hammer Curl
    Sets
    3
    Reps
    10–12
    Rest
    60 s
  4. Dumbbell Concentration Curl
    Sets
    2
    Reps
    12–15 each side
    Rest
    60 s

Dumbbell bicep workout, day two

Different curls for a second arm day in the week.

  1. Dumbbell Zottman Curl
    Sets
    3
    Reps
    8–10
    Rest
    90 s
  2. Preacher Curl (Dumbbell)
    Sets
    3
    Reps
    10–12 each side
    Rest
    60 s
  3. Dumbbell Seated Hammer Curl
    Sets
    3
    Reps
    10–12
    Rest
    60 s
  4. Dumbbell Prone Incline Curl
    Sets
    2
    Reps
    12–15
    Rest
    60 s

Can’t do one of these?

Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.

Tips

  • Keep your elbows still. If they drift forward, the shoulders start lifting the weight.
  • Take two to three seconds to lower each rep. The lowering half is where much of the growth stimulus is, and it’s the part people rush.
  • Train the biceps after your back, not before. Rows and pull-ups need the biceps fresh to pull heavy.
  • When dumbbells get too heavy to get into position, switch to a harder variation or more reps instead of fighting to set up.

Run this workout in SPLYT

Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.

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79 biceps exercises with dumbbells

Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.

All biceps exercises →

Questions

How many biceps exercises can you do with dumbbells?

SPLYT’s exercise library has 79 biceps exercises you can do with dumbbells, including Bicep Curl, Dumbbell Hammer Curl and Dumbbell Incline Curl. Each one links to step-by-step instructions and a demonstration.

How many times a week should I train biceps?

Two or three times a week, with six to ten direct sets in total. Pulling on back days already trains them, so they don’t need a huge amount of extra work.

Do hammer curls work the biceps?

Yes, though they shift more of the work to the brachialis, under the biceps, and to the forearm. Doing both kinds of curl builds a thicker arm.

Can you build muscle with only dumbbells?

Yes. As long as you can keep adding weight or reps, dumbbells train every muscle well. A wide enough set of weights, or adjustable ones, is the main thing you need.

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