Dumbbell Bicep Exercises

It's finally time to show you all the dumbbell bicep exercises that you can do at home, or at the gym.
There are five different main exercises, that can become seven if we consider seated and standing position for two of them.

If you want to train biceps there is one movement that you have to do: bicep curl.

It is always about curls, but there are different ways to execute the movement..seated or standing, classic grip or hammer grip, incline etc.

Dumbbell Bicep Exercises: Lots of Options

Dumbbell Bicep Exercises Preacher Curl Finish

A bench can also help with some dumbbell bicep exercises

Here are the five dumbbell bicep exercises that I am going to describe:

  • Standing or Seated Curls
  • Standing or Seated Hammer Curls
  • Incline Bench Curls
  • Concentration Curls
  • Preacher Curls

These are the isolation bicep exercises, but there are also compound back exercises that work biceps as secondary muscles. We'll talk about those in dumbbell back exercises ok?

Standing or Seated Curls

This is the very classic of dumbbell bicep exercises. If you've ever trained at any gym you must have seen people doing seated or standing curls, and maybe a personal trainer had YOU do it too.

From a standing position, keep your feet a few inches apart and slightly bend your knees to avoid putting pressure on your back.

Keep your chest out and grasp the dumbbells. Extend your arms along your sides with palms facing your body.

Then begin to curl, one arm at the time. Don't move your elbows, your upper arms should stay still. While you curl, rotate your wrist towards the outside (palms will face you). At the end of the movement squeeze your biceps.

Return to the initial position and repeat with the other arm.

This can also be done with the two arms together.

Dumbbell Bicep Exercises - Standing Curl Start
Dumbbell Bicep Exercises - Standing Curl Left
Dumbbell Bicep Exercises - Standing Curl Right

The same exercise can be done from sitting position as well. Make sure that your feet are flat on the floor and your back well adherent to the bench.

Dumbbell Bicep Exercises - Seated Curl Start
Dumbbell Bicep Exercises - Seated Curl Left
Dumbbell Bicep Exercises - Seated Curl Right

Also the seated curls can be done with two arms together, it's just my preference to focus on one arm at the time.

Standing or Seated Hammer Curls

Hammer curls differ from standard curls because the wrists never rotate. From the initial position to the final position palms always face the sides of your body.

Another difference is that hammer curls work the brachioradialis muscles too, which is kinda part of the forearm.

Same again, it can be done from standing position...

Dumbbell Bicep Exercises - Standing Hammer Curl Left
Dumbbell Bicep Exercises - Standing Hammer Curl Right

and seated position...

Dumbbell Bicep Exercises - Seated Hammer Curl Start
Dumbbell Bicep Exercises - Seated Hammer Curl Left
Dumbbell Bicep Exercises - Seated Hammer Curl Right

Incline Seated Curls

Between all the dumbbell bicep exercises, I find that incline seated curls is the hardest. If you are used to one weight for your curls, you probably need lower weights to perform incline curls correctly. The inclination, the particular angle adds difficulty to the exercise.

It is exactly the same as the seated curls, but while you just need a chair for that, you need a bench for this one, a bench that you can incline 45 degrees.

Then execute the curls like you do with the seated curls.

Dumbbell Bicep Exercises - Incline Curls Start
Dumbbell Bicep Exercises - Incline Curls Left
Dumbbell Bicep Exercises - Incline Curls Right

If you want to work more the brachioradialis, use the hammer grip like described above.

Concentration Curls

Concentration curls is the best dumbbell bicep exercise to shape the peak in your biceps.

To execute this movement, you need to sit on a bench or chair (or on the bed), grasp a dumbbell and make sure that your leg (or knee) stays behind your elbow, to keep it in the right position.

When you do the curl don't move the elbow, it should stay in contact with your leg all the time.

You do this exercise using one arm at the time.

Dumbbell Bicep Exercises - Concentration Curl Start
Dumbbell Bicep Exercises - Concentration Curl Finish

Note: this exercise requires some attention for your back. You'll notice that you tend to curve your back, but in the ideal case you should keep it straight.

Preacher Curls

This is the last of our dumbbell bicep exercises. I think it is safe to assume that you are not going to have a preacher bench at home, but don't worry, you can do the same with a bench and with an exercise ball.

The goal is to have your arm resting on a 45 degree inclined surface. For this demonstration I am using an incline bench.

There's not much to say about this exercise...you work one arm at the time (unless you have a preacher bench) and keep the palm always facing you.

Again, the particular angle makes the exercise harder than the regular upright curls.

Dumbbell Bicep Exercises - Preacher Curl Start

I hope you enjoyed this dumbbell bicep exercises guide and review, now get downstairs to your basement and start an awesome workout!

 

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