The Best Workout for Biceps with Dumbbells

Struggling to find the best way to sculpt your biceps with dumbbells? You’re in the right place! This article dives into the best exercises and techniques to get your biceps looking strong and toned.

Quick facts: Best Workout For Biceps With Dumbbells

  • ✅ Incorporating different rep ranges and exercises into bicep workouts with dumbbells helps to maximize muscle growth – Men’s Health
  • ✅ Curls with a supinated grip (palms facing up) activate the biceps more than curls with a pronated grip (palms facing down) – American Council on Exercise
  • ✅ Adding eccentric isometric holds to bicep curls with dumbbells increases time under tension, which can lead to more muscle growth – Strength & Conditioning Research
  • ✅ Curling dumbbells with both arms at the same time is more effective for muscle activation than alternating curls – Medicine & Science in Sports & Exercise
  • ✅ Hammer curls help to better engage the brachioradialis muscle, which is important for overall arm development – Men’s Journal

Checkout this video:


Warming up before any workout is important in order to avoid injury. Before doing any exercises for your biceps with dumbbells, you should start with a few warm-up exercises. This can include stretching, jogging, or any other light cardiovascular activities. Additionally, you should perform a few arm circles and arm swings to get your arms ready for the more difficult exercises.

After a few minutes of warm-up, you can move on to your actual workout.

Light cardio

Light cardio is an important warm-up for any workout and especially for biceps exercises with dumbbells. It helps to get your body ready for the task ahead by increasing your heart rate and getting your muscles nice and loose. Light cardio can be any activity that raises your heart rate such as walking, jogging, cycling or skipping.

Any light exercise that gets the blood flowing through your body will help prepare you properly for a biceps workout. Remember to keep it light while doing this warm up–just enough to get your body ready and not so much that you wear yourself out before you even start focusing on the muscles that need working out. Keep in mind that warm-up plays an important role in helping prevent injuries during workouts as well, so don’t skip it!

Dynamic stretching

Dynamic stretching is an effective warm-up routine before engaging in any physical activity. This method involves active range of motion movements to increase flexibility and increase blood flow to the area you are working out. When it comes to bicep exercises with dumbbells, dynamic stretching is an ideal way to prepare the body for training.

Examples of dynamic stretches include arm circles, trunk rotations, and leg swings. Dynamic stretching helps warm up the muscles without tiring them out and can help prevent potential injuries. It’s important to ensure proper form when performing dynamic stretches so as not to cause any muscle tears or other injuries from incorrect technique.

Performing dynamic stretches prior to working on your biceps with dumbbells will also help improve performance by ensuring you are able to perform each exercise using full range of motion throughout your entire workout session.

Exercise 1: Bicep Curls

Exercise 1 for biceps with dumbbells is Bicep Curls. This exercise is a relatively simple but effective way to work on strengthening your biceps. It not only focuses on the biceps but also targets the major muscles of the arms and upper back.

Let’s take a closer look at how to perform this exercise properly:


When it comes to executing proper bicep curls, it’s important to keep a few tips in mind. First, remember that your back should remain straight and your elbows should stay tucked close to your sides throughout the entire movement. Second, when curling up the dumbbells, only flex the elbow joint and avoid swinging up the weights with momentum. And finally, keep your palms facing towards you as you curl— this will help engage your biceps more effectively.

When performing these movements with dumbbells, start by selecting a weight that’s appropriate for your fitness level. Begin by holding the dumbbells at arm’s length with an overhand grip on each hand then slowly curl them up toward your shoulders as far as possible without sacrificing form (stop when you feel tension in your biceps). Once you are at the top of the movement and have fully contracted the muscle, pause briefly before slowly returning back to starting position while maintaining control of the weight throughout entire movement.

Sets and Reps

When performing bicep curls, you should use sets and reps to structure your workout. A set refers to a sequence of repetitions that you complete without resting, while a repetition (or “rep”) is an individual exercise move. For bicep curls with dumbbells, aim for 3 sets of 8-12 reps per arm. Rest for 30-60 seconds between each set. This type of structure increases the intensity of your workout and helps build up strength in your biceps.

When performing the exercise, make sure to keep your elbows close to your sides throughout the movement and avoid leaning too far forward or backward during the curl. Additionally, keep your back straight and engage core muscles as you curl (without arching your back). Finally, be sure to lower the weights slowly on every rep in order to maintain proper form and maximize benefits from this exercise.

Exercise 2: Hammer Curls

Hammer curls are an effective exercise for targeting the biceps with dumbbells and can provide a good amount of resistance for muscle growth. This exercise can be performed by standing with your feet shoulder width apart and slightly bent at the knees while maintaining a straight back.

  • Holding a dumbbell in each hand with palms facing your thighs, begin to curl your arms up and out towards your shoulder.
  • Continue until the dumbbells reach shoulder height and slowly lower them back to the starting position.


Hammer Curls are an effective exercise that can help build and strengthen the biceps muscle. To perform Hammer Curls with a dumbbell, start by gripping the dumbbells with palms facing inwards. As you curl upwards, be sure to keep your wrists straight and rotate your arms outward so that by the time your biceps reach their peak contraction, your palms will be facing one another (like a hammer).

Make sure to keep the elbows close to the body to ensure optimal engagement of the biceps. During this exercise, it is important to focus on keeping good form and not letting momentum take over. If you are unable to control the weight on your own, it may be best to use a lighter weight.

Once you have reached peak contraction at the top of the movement, slowly lower back down until your arms are extended again.

Sets and Reps

When doing Hammer Curls with dumbbells, you should aim to do 3 sets of 8-12 reps for each arm. You should also use a weight that is relatively heavy for you, as this exercise is meant to increase strength and muscle size.

When performing your sets and reps, be sure to keep the form correct throughout. This means keeping your back straight, chest up and shoulders pulled back. Also remember to keep your elbows tucked in close to the body and not let them go outwards as you curl the weights up.

Start by curling each dumbbell up towards the shoulder and then slowly lower it back down. Keep repeating this until you have completed all of your sets and reps with good form. For maximum benefits, take a break of 1-2 minutes between each set before starting again.

Exercise 3: Concentration Curls

Concentration curls are a classic isolation exercise for biceps. This exercise is done by sitting on an incline bench and holding the dumbbell at arm’s length with a neutral grip. You can then curl the dumbbell up towards your shoulders while concentrating on squeezing your biceps at the top of the movement. This exercise is great for isolating the biceps while providing a great challenge. Let’s take a closer look.


Concentration curls is a popular isolation exercise for targeting the biceps using dumbbells. It targets the biceps muscles while isolating them from other muscles in the arm, which allows you to work on building strength and size in one specific spot.

When performing concentration curls, it’s important to keep your back straight, shoulder blades pulled back and down, and your elbows tight into your sides throughout the exercise.

Start by holding a dumbbell in one hand with your palm facing up. Keeping your upper arm stationary, bend your elbow to lift the weight toward your shoulder while keeping tension on the bicep muscle. Hold this position for 1-2 seconds and squeeze at the top before slowly lowering back down to starting position. Repeat this motion 8-12 times per set for 2 sets with each arm.

Sets and Reps

When performing Concentration Curls, it is important to remember the goal is to move slowly and mindfully. This exercise takes time, focus, and the right technique. To get the most out of the exercise, start with a light weight and complete 3 sets of 10 reps per arm. Increase the weight or number of sets as your strength and endurance improve.

For each set, do one repetition on each arm before repeating on the same arm. Complete all reps on each side before switching arms. As with any workout program, make sure to warm up properly before starting and cool down afterwards. If you are new to this exercise or any other free weights, it may be beneficial to find a qualified trainer who can help you perfect your form for maximum results.


After a strenuous workout, it’s important to take the time to cool down and stretch your muscles. Cooling down helps to reduce muscle soreness and prevent injury, so it’s an essential part of your routine.

For a biceps workout with dumbbells, there are a few key stretches you should focus on to ensure you get the full benefit of your workout:

Static stretching

Static stretching is a form of stretching in which the muscle is taken to a comfortable point of resistance and held there for 10-30 seconds or longer. Static stretching is best used as a cool down technique after workouts and can help reduce post-workout soreness and tightness.

When performing static stretches on the bicep muscle, it’s important to maintain proper form throughout the motion. Start by standing tall with feet slightly wider than hip-width apart. Begin with your right arm, bending at elbow and bringing your forearm up into your chest as far as you can comfortably go, holding for 15-20 seconds before switching arms and repeating on the left side. Continue for 1 minute total before releasing arms back to start and completing the stretch on both sides.

Foam rolling

Foam rolling is an important part of proper muscle recovery. When done correctly, it can help restore flexibility and alleviate soreness. After each workout, take a few minutes to apply gentle pressure to your along your biceps with a foam roller.

Don’t overdo it; simply roll up and down your bicep muscle group for 1-2 minutes while breathing deeply and evenly will help reduce lactic acid build-up and keep you from getting overly sore the next day. If you are feeling a lot of tension in one area, you can pause at that spot for 10-15 seconds and allow the roller to sink into the muscle before moving on.

Foam rolling is beneficial for anyone looking to improve their bicep strength, mobility, flexibility, and overall health!

FAQs about: Best Workout For Biceps With Dumbbells

Q. What are the best exercises for building biceps with dumbbells?

A. Some of the best exercises for developing biceps with dumbbells include bicep curls, hammer curls, concentration curls, and alternating bicep curls.

Q. What is the best way to perform bicep curls with dumbbells?

A. To perform bicep curls with dumbbells, stand with your feet shoulder-width apart and hold the dumbbells in each hand. Curl the dumbbells up towards your shoulders, pause, and then lower them back to the starting position. Repeat this motion for the desired number of repetitions.

Q. How many sets and reps should I do for bicep curls with dumbbells?

A. The number of sets and reps you should do depends on your fitness goals. For muscle growth and strength, it is recommended to do 3-4 sets of 8-12 repetitions. For muscular endurance, it is recommended to do 3 sets of 15-20 repetitions.

Similar Posts