The 5 Best Bicep Dumbbell Workouts
Build killer biceps with these workouts that require only dumbbells.
Everyone wants bigger biceps but most people aren’t training them right.
Swinging weights up and down doesn’t get the same results as keeping your elbows in a fixed position when it comes to the bicep muscles.
As with any other muscle group, it’s more about how you lift the weight and not how much weight you’re lifting.
Dumbbells, with a proper dumbbell workout plan, are a phenomenal training tool to induce growth and give us tons of versatility in how we attack the biceps.
These five dumbbell bicep workouts will get you growing.
Dumbbell Bicep Workout #1
Standing Dumbbell Curls with Elbows Against the Wall - 4 Sets of 15-20 Reps
Stand with your back against a wall and keep your elbows against the wall as you curl the dumbbells.
Do three-quarter reps (don’t go all the way down) with a 3-5 second hold at the top to push a lot of blood into your biceps.
Seated Dumbbell Drag Curl - 4 Sets of 15-20 Reps
Keep the dumbbells at your side and drag them up by driving your elbows back.
Standing Dumbbell Hammer Curl - 4 Sets of 15-20 Reps
Keep your elbows in towards your stomach and lean forward as you curl up and lean back on the negative.
Keep rest to only 30 seconds or less between sets. Rest for 1-2 minutes between exercises.
Dumbbell Bicep Workout #2
Seated Dumbbell Curl with Static Holds at Top and Bottom - 4 Sets of 15-20 Reps
Curl the dumbbells up and hold 3 seconds at the top.
Bring the dumbbells back down three-quarters of the way and hold for 3 seconds.
Compound Set of Seated Dumbbell Incline Curls into Drag Curls - 4 Sets of 15-20 Reps of Each (No Rest in Between)
Do the incline curls with your elbows fixed and go right into the drag curls.
Seated Dumbbell Wide Incline Curls with Shoulders Opened Up - 4 Sets of 15-20 Reps
Dumbbell Hammer Curls Against Incline Bench with Pronated to Supinated Rotation - 4 Sets of 15-20 Reps Each Arm
Brace your shoulder against an incline bench and rotate the dumbbell as you curl up.
Watch the video by Ryan Humiston below to see the arm exercises and full workout.
Dumbbell Bicep Workout #3 (No Bench)
Standing Dumbbell Curl - 4 Sets of 15-20 Reps
Drive your elbows into your stomach and keep them there.
Use a supinated (palms up) grip.
Standing Dumbbell Drag Curl - 4 Sets of 15-20 Reps
Keep the dumbbells at your side and drag them up by driving your elbows back.
Standing Dumbbell Hammer Curl - 4 Sets of 15-20 Reps
Keep your elbows in towards your stomach and lean forward as you curl up and lean back on the negative.
Keep rest to only 30 seconds or less between sets. Rest for 1-2 minutes between exercises.
Dumbbell Bicep Workout #4
Seated Dumbbell Curl with Static Holds at Top and Bottom - 4 Sets of 15-20 Reps
Curl the dumbbells up and hold 3 seconds at the top.
Bring the dumbbells back down three-quarters of the way and hold for 3 seconds.
Standing Dumbbell Curls with Elbows Against the Wall - 4 Sets of 15-20 Reps
Stand with your back against a wall and keep your elbows against the wall as you curl the dumbbells.
Do three-quarter reps (don’t go all the way down) with a 3-5 second hold at the top to push a lot of blood into your biceps.
Seated Dumbbell Drag Curl - 4 Sets of 15-20 Reps
Keep the dumbbells at your side and drag them up by driving your elbows back.
Dumbbell Bicep Workout #5
Lying Incline Dumbbell Curls (Spider Curls) - 4 Sets of 15-20 Reps
Lay face down on a bench set on an incline so your chest is supported.
Drive your elbows forward and curl the dumbbells up.
Seated Incline Dumbbell Curls - 4 Sets of 15-20 Reps
Lay back against the incline bench and keep your elbows back and fixed.
Standing Dumbbell Hammer Curl - 4 Sets of 15-20 Reps
Keep your elbows in towards your stomach and lean forward as you curl up and lean back on the negative.
Keep rest to only 30 seconds or less between sets. Rest for 1-2 minutes between exercises.
Now that we’ve covered the biceps, check out these tricep dumbbell workouts.
