10 Best Dumbbell Bicep Exercises For Home Workout

Have you ever wondered if it’s possible to build impressive biceps using just dumbbells at home? The answer is YES. However, the approach you take depends on your specific training goals.

I’m going to show you the best arm exercises for biceps that you can do at home, whether you want to train for hypertrophy, strength, and endurance.

We will ensure that you exercise both sides of the biceps (short (inner) and long (outer) head of the biceps) muscle. And also teach you how to strengthen the brachialis muscle in your upper arm. This muscle helps make your arms look bigger and better.

With just two sets of dumbbells, you can workout both smaller muscle groups, like the biceps, and bigger ones, like the chest, back, and legs.

Make the most of your arm day workout with these strength-building dumbbell bicep exercises. As long as you have a set of dumbbells, you can do this biceps workout at home or in the gym.

Let’s get started on your journey to sleeve-busting biceps.

Biceps Muscles (Anatomy)

The biceps brachii muscle (biceps) is a large, thick muscle of the upper arm.

The Biceps Brachii is attached to the forearm bone called the radius and originates at the scapula in two heads (the bicep gets its name from the two heads).

Your biceps brachii has two heads: short (inner) and long (outer).

• The short head is located along the inner side of the anterior upper arm and the long head is located along the outer side of the anterior upper arm.
• The long head comprises the majority of the biceps’ peak, whereas the short head sits on the inner side and contributes to the biceps’ width.

The biceps is one of four muscles alongside the brachialis, brachioradialis, and coracobrachialis muscles that make up the upper arm.

The Best Dumbbell Exercises for Biceps

Below are the 10 best dumbbell exercises for building massive and impressive biceps.

1. Standing Dumbbell Curls

Standing dumbbell curls are a classic bicep exercise that targets the muscles in the front of your upper arms. This exercise primarily isolates the biceps brachii and also engages the brachialis and brachioradialis muscles.

Standing dumbbell curls work the biceps muscles at the front of the upper arm and the brachialis and brachioradialis muscles in the lower arm.

How To Do

1. Keep your elbows close to your torso and avoid swinging or using momentum to lift the weights.
2. Slowly exhale and curl the dumbbells forward while keeping your upper arms stationary by contracting your biceps.
3. Continue to curl the dumbbells until they are at shoulder level and your biceps are fully contracted.
4. Hold the contracted position for a brief pause while squeezing your biceps.
5. Inhale and slowly lower the dumbbells back to the starting position.

Pro Tips

• Avoid swinging or using your back to lift the weights.
• Do not let the dumbbells touch your body.
• Perform the exercise with full range of motion.
• Concentrate on squeezing them at the top of the movement to maximize muscle engagement.

2. Dumbbell Reverse Curl

The dumbbell reverse curl is a variation of the dumbbell bicep curl. The motion is the same, but the change in grip allows specific arm muscles to be targeted.

It is performed by using dumbbells to contract the biceps with your palms facing down.

The reverse bicep curl is great for building both your bicep and brachialis (upper arms), and also stimulates your brachioradialis (lower arm) muscle.

How To Do

1. Stand up straight with your feet shoulder-width apart.
2. Grab a dumbbell with an overhand grip in each hand, and ensure your arms are fully extended.
3. Keep your upper arms stationary and your back straight, and curl the weights up towards your shoulders. Exhale as you do this.
4. Continue to curl the dumbbells until they reach shoulder level and your biceps are fully contracted.
5. Inhale as you return to the starting position in a smooth arc.

Pro Tips

• Using a slow eccentric exercise can help improve tension and mind-muscle connection.
• Be aware of proper weight and body mechanics during this exercise.

Read More: Reverse Bicep Curl: Muscle Worked, Benefits, Variations

3. Seated Alternating Dumbbell Curl

The seated bicep curl is an excellent exercise for contracting the bicep more and building overall bicep muscle.

Sitting down can help you do better exercises and move your bicep in a controlled way. This is because you don’t have to use momentum or swing weights.

Using a chair or bench provides additional support for your lower back, reducing the strain on this area and allowing you to focus on targeting the biceps.

How To Do

1. Sit on a bench with a straight back, feet flat on the floor, and a dumbbell in each hand.
2. Hold the dumbbells with an underhand grip (palms facing upward)
3. Keep your elbows close to your torso.
4. While keeping your upper arms stationary, curl the dumbbells forward with your biceps.
5. Curl the dumbbells until they are at shoulder level and your biceps are fully contracted.
6. Slowly lower the dumbbells back to the starting position, fully extending your arms.
7. Repeats the desired number of Reps and sets.

Pro Tips

• Keep a controlled motion and avoid jerky movements.
• Bending forward and leaning forward cuts the range of motion.

4. Concentration Curl

The concentration curl is well-known for its ability to focus on and isolate the biceps brachii muscle. It allows for a strong mind-muscle connection, enabling you to concentrate on the biceps and maximize their activation.

The concentration curl works only one arm at a time, so it helps to find and fix any differences in strength between your left and right arms.

It is performed by sitting on a bench with the torso bent and the back side of the upper arm against the thigh. This stops shoulder movements and is a great way to focus on the biceps.

How To Do

1. Sit on a bench or chair with your feet flat on the floor, legs slightly apart.
2. Hold a dumbbell in one hand and place the back of your upper arm against the inner thigh of the same side.
3. Your arm should be fully extended, and your palm should face up.
4. While keeping your upper arm still, exhale and slowly curl the dumbbell up towards your shoulder.
5. Squeeze your bicep at the top of the movement and hold for a moment.
6. Inhale and lower the dumbbell back to the starting position.
7. Repeat for the desired number of repetitions, then switch to the other arm and repeat the same steps.

Pro Tips

• Make sure that your upper arm remains stationary against your inner thigh.
• Make sure you do the exercise with a controlled tempo and focus on contraction.
• Exhale as you curl the weight up, and inhale as you lower it back down.

5. Hammer Curl

When it comes to building massive biceps and forearms, dumbbell hammer curl is an effective isolation workout that targets the bicep, brachialis and brachioradialis.

It is performed by holding dumbbells with a neutral grip (palms facing inward) instead of the traditional supinated grip (palms facing upward).

It is one of the most popular exercises among bodybuilders and regular weightlifters.

How To Do

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold a pair of dumbbells in your hands with your palms facing towards your body.
3. Slowly curl up the dumbbell up to your shoulders while keeping your elbows close to your body.
4. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
5. Repeat for the desired number of repetitions.

Pro Tips

• Avoid any swinging or excessive body movement.
• Keep in control of using your strength, not using momentum or gravity.
• Neither lean back as you lift the weight nor lean forward as you lower it.

Read More: Cable Hammer Curl: Muscle Worked, Benefit & Alternate

6. Inner Biceps Curl

As the name suggests, the standing inner bicep curl works the short head or inner biceps. This exercise works on the inner part of your bicep muscles and can make them look bigger and more balanced.

There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support.

You can turn your hands from the position where your palms are facing each other to the position where your palms are facing up.

How To Do Standing Inner Biceps Curl

1. Stand up with a dumbbell in each hand being held at arm’s length. The elbows should be close to the torso.
2. Rotate the palms of the hands so that they are facing inward in a neutral position.
3. Curl the weights out while contracting the biceps.
4. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up).
5. Continue the movement until your biceps are fully contracted, and the dumbbells are at shoulder level. Hold for a second.
6. Slowly begin to bring the dumbbells back to the starting position.
7. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip.

Pro Tips

• Your body should remain fixed. Only your biceps should be used to move the weight.
• Pause at the top of the movement and squeeze your biceps.
• The motion should occur at the elbow to isolate the short head biceps, not on the shoulders.
• For a better stability, you can also do the exercise in a seated position

7. Cross-Body Hammer Curl

The cross-body hammer curl targets not only the biceps brachii but also the brachialis and brachioradialis muscles. This helps improve arm development and improve muscle balance.

Rather than lifting the weights directly in front of the body, you lift them across the torso. Throughout each rep, the wrists remain neutral.

How To Do

1. Stand up straight with a dumbbell in each hand, palms facing your sides in a neutral grip (thumbs pointing forward).
2. Hold a pair of dumbbells in your hands with your palms facing towards your body.
3. Keep your elbows close to your body and slowly lift the left dumbbell up, across your body, and toward your left shoulder.
4. Pause for a second at the top of the lift,
5. Lower the dumbbell slowly back to the starting position.
6. Repeat with your right arm and continuously do alternating arms.

Pro Tips

• You should raise and lower the dumbbell slowly.
• Neither lean back as you lift the weight nor lean forward as you lower it.
• You should focus on creating a Mind-Muscle connection.

8. Standing Wall Curl

The standing wall curl is a type of bicep curl exercise that uses a wall to support your back.

The wall support imposes a restriction on excessive body movement, thereby placing greater emphasis on the biceps muscles. This helps in maximizing bicep activation and promoting muscle growth.

How To Do

1. Stand with your back against a wall, feet shoulder-width apart, and a slight distance away from the wall.
2. Hold a dumbbell in each hand with an underhand grip (palms facing upward).
3. Keep your elbows close to your sides and your upper arms stationary.
4. Slowly exhale and curl the dumbbells upward toward your shoulders, maintaining a controlled tempo.
5. Hold the contracted position at the top of the curl, squeezing your biceps.
6. Inhale and slowly lower the dumbbells back to the starting position.
7. Repeat for the 8-10 reps.

Pro Tips

• Perform this exercise in a slow, controlled manner for best results.
• Make sure that your entire back remains in contact with the wall.
• You should perform the exercise with a controlled pace, focusing on both the lifting and lowering phases.
• Try to use a lighter to moderate weight.

 9. Zottman Curl

The zottman curl is one of the best variations of the standard bicep curl. Invented by 19th-century strongman George Zottman.

It targets your biceps and forearms at the same time. It utilizes different hand positioning at different portions of the lift.

• The first upward portion: the regular curl, focuses on bicep strength.
• The second lowering portion: the dumbbell reverse curl allows you to overload the forearms.

You can do the Zottman Curl with both arms at the same time, or with the alternate arms.

How To Do

1. Hold a pair of dumbbells to your sides.
2. Keep your palms facing up as you curl the weights up to your shoulders. Pause at the top of the movement.
3. Slowly rotate your grip so your palms are facing downwards.
4. Lower the dumbbells slowly back to the starting position using an overhand grip.
5. When the dumbbells are close to your thighs, again turn your hands while returning to the starting position.

Pro Tips

• Perform this exercise in a slow, controlled manner for best results.
• Don’t go heavy. Choose a lighter weight and focus on perfecting your form.

Know More: Best Brachioradialis Exercises For Bigger Forearms

10. Dumbbell Drag Curl

While less popular than the standard dumbbell bicep curl, the dumbbell drag curl is an extremely effective bicep exercise.

When curling, the dragging motion of the dumbbells allows for a greater range of motion.

It is a unique bicep curl variation in which you don’t completely bring the weight in front of your body. This makes it more difficult to swing and use momentum to lift the weight up.

How To Do

1. Keep your feet shoulder-width apart and your knees slightly bent for stability.
2. Grab the dumbbell with a double underhand (supinated) grip.
3. Bring your elbows and shoulders back slightly as you curl the dumbbells upwards. It should feel like you are “dragging” the dumbbell up to your body.
4. Squeeze your biceps hard at the top and slowly return to the starting position.

Dumbbell Bicep Home Workout Routine With Tips and Techniques

For those of you who have been trying to achieve stunning biceps, it is highly recommended to start performing the best biceps exercises by seeking the help of a trainer. If it is not possible or feasible, try to learn the best bicep exercises and techniques to perform that exercises.

Building stronger and bigger biceps at home requires a combination of proven principles and a structured process. If you follow these steps, you can achieve your desired results by effectively stimulating muscle growth.

Select Training Plan As Per Your Goal

The dumbbell bicep exercises listed will be performed with moderate loads and repetitions to emphasize both muscular hypertrophy (muscle growth) and muscular endurance. Load and volume (sets, reps) can be increased as your fitness and strength improve

• For muscle hypertrophy (muscle growth): Aim for a rep range of 8–12 reps per set
• For strength and power: Lower the rep range to around 4–6 reps per set.
• For Endurance: Do 15–20 reps per set.

Weekly Sets Volume

Use Light Set of Dumbbells for Isolation Exercises

A light set of dumbbells is crucial for exercises that primarily target smaller muscle groups, like biceps, triceps, and forearms. They provide proper isolation and control during movements.

• Beginner: Start with 5 or 10-pound dumbbells. These lighter weights are perfect for those new to strength training and help build a foundation for muscle development.
• Intermediate: Progress to 10 or 20 lb. As your strength and endurance improve, slightly heavier weights will provide the necessary challenge for continued progress.
• Advanced: Use 20 or 30+ lb. For experienced lifters who have developed significant strength, these weights offer sufficient resistance to stimulate muscle growth effectively.

Heavy Set of Dumbbells Compound workout

To target larger muscle groups, such as the back, chest, shoulder, and legs, you will need a heavier set of dumbbells.

These weights allow for greater intensity and help promote muscle hypertrophy.

Dumbbell Bicep Workout Routine For Beginner

Here is a beginner bicep workout routine that can be done at the home:

For Intermediate

Here is an intermediate bicep workout routine that can be done at the anywhere:

Other Tips to Build Bigger Biceps At Home

• To build muscle, including the biceps, you need to overload them with increased resistance over time progressively.
• Focus on maintaining proper form and technique during your bicep exercises.
• Make sure to work different muscles in your bicep, such as the short head, long head and brachialis. Examples of exercises to include are hammer curls or dumbbell reverse curls.
• Adjusting your workouts’ volume (sets and reps) and intensity is recommended to stimulate bicep growth. This ensures that the muscles get enough stimulation to grow and adapt.
• Learn how to maintain the right posture and increase the weights slowly and steadily.
• Start doing mobility training exercises for a few minutes and subsequently do a warm-up for about a minute or two.
• Eat a balanced diet to help you build muscles. Eat enough protein to build and repair muscles. Include lean protein, whole grains, fruits, vegetables, and healthy fats to meet your nutritional needs.
• Allow your biceps adequate time to recover between workouts. Aim for 48-72 hours of rest before targeting the same muscle group again.

Takeaways

If you are interested in building bicep muscles and gaining strength at the comfort of home, these dumbbell bicep workouts are highly recommended.

The use of dumbbell exercises can help strengthen the bicep, which can help improve overall arm strength and size. Dumbbells help you build equal strength and a nice, symmetrical aesthetic through your upper arms.

Dumbbell’s versatility makes them the perfect tool to exploit joint angles, using compounds and isolation to maximize muscle growth. 

Thank you for reading, enjoy your workouts for a bigger bicep.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.