Dumbbell · Biceps
There are 17 dumbbell exercises for the biceps here: all isolation exercises, beginner to intermediate level. Good places to start: Alternate Hammer Curl and Alternate Incline Dumbbell Curl. By level: 8 beginner and 9 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The biceps brachii has a long head and a short head. It bends the elbow and turns the palm to face upward (supination), and because it crosses the shoulder it also helps lift the arm forward. Underneath it, the brachialis is a strong elbow flexor whatever your grip, and the brachioradialis in the forearm works most with a thumbs-up (neutral) grip.
02
With dumbbells, each side works on its own, so start with your weaker side and match the reps on the other. When you can beat the top of your rep range with good form, move up to the next pair. Dumbbells are the most versatile piece of free-weight equipment. One pair can train the whole body, and because each arm works on its own they help even out left-right differences.
03
Pick one palms-up curl and one hammer or reverse curl. Use a weight you can lift without leaning back, lower it slowly, and add reps before you add load; small jumps matter more here than on big lifts.
BeginnerIntermediateAdvanced
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Free GymStreak calculators that go with biceps training.
Guides from the GymStreak blog on this topic.
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