The Best Dumbbell Exercises for Bigger Biceps

The Top 5 Biceps Curls

Best Dumbbell Exercises

Best Dumbbell Exercises for Biceps


Dumbbells are the most versatile pieces of training equipment in existence. You can do countless exercises anytime, anywhere. Here are the five best dumbbell exercises for building bigger and stronger biceps:

Increasing the ROM (range of motion) and mechanical disadvantage with the incline bench forces the biceps to work much harder than traditional seated or standing curls. The larger ROM plus the big stretch on the muscle results in more hypertrophy. Do 3-4 sets of 8-12 reps with moderate weight. Emphasize a slower negative for each rep to maximize results.

Alternate arms each rep. Leave the non-working arm up in an isometric hold to maximize time under tension. Essentially, you keep tension on both biceps for the entire set. More time under tension, more hypertrophy. Perform 3-4 sets of 16-20 reps (8-10 reps each arm).

Perform a supinated curl for the concentric (lifting phase) and a pronated curl for the eccentric (negative phase.) This will target both the biceps and brachialis. Do 3-4 sets of 8-15 reps.

This is possibly the most effective dumbbell exercise for arms. The hammer curl targets the biceps, brachialis, and forearms. Perform these with your thumbs facing forward (neutral grip) and squeeze the dumbbells as tightly as possible while keeping them in front of your body to maximize TUT. You can go heavier on these than supinated curls, so choose a challenging weight.

Hammer-curl the dumbbells, hold an isometric hold at the top and walk for a set amount of time or distance. Like that? Try the towel gun walk next!

Tanner Shuck is a former Division 1A football player and accomplished CrossFit athlete. His specializes in competitive fitness, with emphasis on training absolute and relative strength. Tanner is an online coach and personal trainer based out of Dubai, UAE. Follow on Instagram