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Best Dumbbell Bicep Exercises

In the following dumbbell training workout guide, we demonstrate the most effective dumbbell exercises for biceps to help you build muscle and get stronger. These exercises form the foundation of any good workout program and will give you a great starting point for your training. As you advance with your training, you can progress the weights, modify the tempo of each repetition, change the volume of each set, and even learn more dumbbell exercises for the chest to expand your training.

While each of these exercises are shown seated or prone on a bench, many of these same variations can be down standing, in an alternating fashion (alternating from one arm to the other), or with an arm blaster. This immediately triples the amount of dumbbell exercises you can now use to build muscle for your biceps.

Best Dumbbell Bicep Exercises

Incline Dumbbell Curls
Recommended Volume: 3-4 sets x 8-12 reps

Seated Hammer Curls
Recommended Volume: 3-4 sets x 8-12 reps

Spider Curls
Recommended Volume: 3-4 sets x 8-12 reps

Spider Hammer Curls
Recommended Volume: 3-4 sets x 8-12 reps

Seated Concentration Curls
Recommended Volume: 3-4 sets x 8-12 reps

Here is how you can organize a few of these bicep exercises into an effective workout. You’ll see we typically complement our bicep training with back training in an upper body workout. To target the biceps, you can also easily integrate bodyweight movements like pull-ups and chin-ups. And finally, it is important to maintain good range of motion at the elbows and to stretch your biceps out, so we always finish the workout with some stretching or mobility drills.

Simple Dumbbell Workout for Biceps

1A) Chin-up ISO-hold at 90 degrees, 4 sets x 20 sec.
1B) Incline Dumbbell Curls, 4 sets x 20 reps

2A) Seated Cable Rows, 4 sets x 10 reps
2B) Standing Hammer Curls, 4 sets x 12 reps

3A) Seated Concentration Curls, 3 sets x 20 reps
3B) Tricep Push Downs, 3 sets x 20 reps

4) Shoulder Stretch*, 2 sets x ALAP**
* Hang from the pull-up bar with relaxed arms
** ALAP – As Long As Possible

For more effective muscle building dumbbell exercises for the biceps and the best workouts of your life, check out the new Ageless Athlete 3.0 program and the legendary Diesel MASS program.

By on December 15th, 2020


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