The 18 Best Dumbbell Exercises For Biceps (With Pictures)

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The 18 Best Dumbbell Exercises For Biceps (With Pictures)Biceps Curl

Of all the dumbbell exercises for biceps, the biceps curl is the most important to learn as it is the foundation that most of the other dumbbell exercises are based. Learn and practice this biceps exercise first.

  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

  One-at-a-Time Biceps Curl

  • Grab one dumbbell in each hand, palms facing forward.
  • One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a short pause.
  • Alternate hands after the full motion is completed.

Alternated Biceps Curl

  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights

Inner-Biceps Curl

  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Hammer Curl

The dumbbell hammer curl is one of the most important dumbbell exercises for biceps and has many variations.

  • Grab one dumbbell in each hand along the sides of your body, palms facing your body.
  • Raise both dumbbells by curling your elbows and lower them down after a short pause.
  • Keep your upper arms still throughout.

Seated Alternated Biceps Curl

  • Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
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