Best Biceps Exercises for Bodybuilding with Dumbbells at Home or Gym

Big biceps are built by the best biceps exercise that are a sign of hard work in the gym. The biceps are small muscles, but it takes time, knowledge, and innovative programs to grow. Also, the biceps flex the elbow. When you think about it, it is a significant job. If not, how can you put that beer (heme, protein shake) on your lips and hold the baby in your arms? The biceps are not just lovely by their structure. They do real jobs.

A biceps are a large group of muscles located in front of the shoulder at the primary level. Biceps have also known by their Latin name biceps brachii (meaning “double heads of the arm”). The primary function of this muscle group is to rotate the arm and bend the elbow.

As the Latin word indicates, the biceps divide into two main parts. Long hair and short hair. Two muscle heads start at the shoulder blade (scapula) and join the middle shoulder to form body weight.

There are connective tissue called tendons at both ends that attach muscles to the bones. The two heads work together to move your arms, allowing them to rotate 90 degrees. Let’s dive into these two heads.

Longer Head

Long hair begins at the scapula without too much detail, called the glenoid. The long head passes through a common area of ​​the shoulder and gives a small area in the humerus to the shoulder.

Shorter Head

On the other side of the spectrum, short heads come from the vision of a scapula called the coracoid process. It’s present near the long head inside the arm.


As mentioned above, the primary function of the biceps is to bend the elbow and rotate the arm at a right angle. But whatever you think, biceps are not the most potent biceps flexors. Instead, muscle groups support and stabilize deep shoulder muscles for greater mobility and strength.

10 Best Bicep Exercises with Dumbbells

Get the most out of your daily arm workout with these best biceps exercises. You can do this at biceps Workout at home or in the gym if you have a dumbbell set. This exercise aims at the biceps, but the shoulders, biceps, triceps, and chest muscles may be helpful.

Biceps Exercises for Bodybuilding

If your biceps find it challenging to maintain proper posture during this exercise, choose lightweight or best dumbbell workout.

1) Concentration Curl

Steps to follow

  • Sit on a bench, lean forward, and hold the dumbbell in your right hand with the opposite grip.
  • Put your feet down so that your elbows rest inside your right thigh.
  • To get balance, place the opposite hand on the left knee.
  • Bend the dumbbell to shoulder height without lifting your elbows at your hips.
  • Hold on for 1 second, then back to starting position.
  • Squeeze your biceps as you fold your arms.
  • Perform ten times three sets per arm, with 12 minutes resting between sets.

A study by Fitness found that these best shoulder exercises provide better bicep muscle performance than any effective arm curl exercise. Concentration curls separate your biceps more than any other activity.

The reason for that the result is that the concentration of biceps curls allows you to focus more on your biceps. It is because when you lean forward, your hands are under your body, in front of your eyes. Scientifically, wrapping your arms in dumbbells allows you to focus more on your arms. Using both heads of biceps in the best bicep workout.

Biceps Brachii, Strong Curls are some of the most beneficial exercises to strengthen the shape of your biceps. The greater flexibility of the arm improves the arm muscle group.

2) Alternate Bicep Curls

Steps to follow

  • Stand upright, feet shoulder-width apart, and hold the dumbbell by hand. The palms are facing each other.
  • Hold the dumbbell to the side of your body with your arms outstretched.
  • Bend the dumbbell in one hand at shoulder height and stretch the other arm straight out with the same component.
  • Take a dumbbell and wrap your wrists slightly so that your palms are facing your body.
  • Hold for a moment and back to the early position. Do the same with the other arm with one repetition.
  • Squeeze your biceps as you fold your arms.
  • Perform ten times three sets with 12 minutes of the interval between sets.

Unlike regular curls, this bicep workout for men is for biceps curls using your brachii, radial brachial, and biceps. It mimics the swinging of a hammer by raising the arms until the hammer is in one simple, liquid way. It uses as a great support function for continuous exercise.

For example, you can replace the preacher’s bicep curl with an alternate hammer curl. You can well control the movement to keep the repetition time slow. The complete set requires tension in both biceps. It achieves by bending your arms slightly.

Exchanging your bicep curls at once will give you more attention and increase your range of motion, allowing you to work the biceps on each component more effectively. However, a complete biceps system should include best biceps exercises in gym that work both biceps together, not just one at a time.

3) Bench Incline Dumbbell Bicep Curl

If you want to get bigger and stronger, you should add dumbbell curls to your bicep exercises at home. This exercise separates the long head of your biceps, stretches it, and encourages you to make more effort in your shortening. It means that increasing your biceps height can be an outstanding job.

Steps to follow

  • Lie on a bench with your back tilted 30-45 degrees and hold a dumbbell in each hand—the palms facing forward.
  • Hold the dumbbells aside with outstretched arms.
  • Lift up the dumbbells to your shoulder height.
  • Hold for a moment and back to the starting point.
  • Squeeze your biceps as you fold your arms.
  • Perform ten times three sets with 12 minutes of the interval between sets.
  • Lower the dumbbells and hold them firmly until your arms get extended.

These bicep exercises with dumbbells make your biceps work harder than any other activity for a reason. When you do dumbbell curls incline, your arms often move behind your body, stretching the long head of your biceps. This muscle passes through the shoulder joint, so the stretch extends to the shoulder.

Stretching your muscles before reaching them allows them to contract more vigorously, allowing them to carry more load during these best biceps exercises. Because the long biceps head forms the weight of the biceps peak, the incline curl is a practical test for creating a biceps peak.

4) Dumbbell Preacher Curl with One Arm

Dumbbell curls are a function aimed at developing the biceps, especially the apex of the biceps. Most people will make this move easier by doing medium to high reps as part of the upper body or arm exercise.

Steps to follow

  • Sit on the preacher’s bench, feet down, and hold the dumbbell in your right hand with a firm grip.
  • Lean slightly against the bench, arms outstretched, and place the back of your hand with a dumbbell sitting on a pillow. Raise the
  • Dumbbells at shoulder height.
  • Hold for a second and return to the initial position.
  • Squeeze your biceps as you fold your arms.
  • Do ten times of 3 sets with both hands, pausing for 12 minutes between sets.
  • Keep your hands firmly on the bench and your elbows on the pillow.

If your hands are stable, there is no place for you to swing while performing these bicep workouts at gym. No force is applied to roll the weight. Bend the preacher’s arms for greater control of the movement. Management costs slightly due to the hip and torso movement when standard curls make in the standing position.

It will allow you to lift more from regular curls. The extra control the preacher’s arms provide puts extra pressure on the shoulders and arms. The positioning of the components in this activity does not allow other tissues to assist. Biceps work alone. The primary purpose of the preacher curl is to increase muscle strength. Are they “heavier” than regular bicep curls? Put, yes.

5) Alternate Biceps Hammer Curls with Dumbbells

The hammer curl is a bicep curl, which directs the muscles of the upper and lower arms. This work always uses dumbbells, but you can also use strings or bands. Hammer Curl is an excellent addition to high-power systems.

Steps to follow

  • Stand with your feet spread across the shoulder-width apart and hold the dumbbells by grabbing too much. The palms are facing each other.
  • Hold the dumbbell to the side of your body with your arms outstretched.
  • Raise one arm to the arc with a dumbbell until you reach shoulder height with the same arm. Keep the opposite arm facing away.
  • Hold for 1 second, then return to the starting position. Do the same with the other arm with one repetition.
  • Squeeze your biceps as you fold your arms.
  • Perform ten times three sets with 12 minutes of the interval between sets.
  • Keep your body straight and only let your arms do this movement.

Hammer curls work on your biceps. These muscles consider being “empty muscles” because they appear to be in front of the body. People who want to look their best tend to look at their biceps to make them look like they are running.

The biceps brachii is responsible for flexing the elbow flexor or elbow joint in the body. It is also helpful to rotate (capture) the arm.

These best bicep exercises for mass are one of the ways to strengthen your biceps and get more definition and strength. Incorporating this exercise into your exercise program can help increase wrist stiffness and improve grip.

6) Seated Bicep Curl

Using a pair of dumbbells in your biceps while sitting requires each upper extremity to work independently so that each arm lifts the same load. These biceps workout at home with dumbbells are the function that separates the biceps. When done with a sufficient amount and best biceps exercises, it will help build arm size.

Steps to follow

  • Sit on the edge of a bench with feet on the floor and hold a dumbbell in both hands. The palms are facing away.
  • Hold the dumbbells aside with outstretched arms.
  • Bend the dumbbells until you reach shoulder height.
  • As you raise the dumbbells, flex your wrists slightly so that your palms are facing your body.
  • Hold for a moment and return to the beginning position.
  • Squeeze your biceps as you fold your arms.
  • Perform ten times three sets with 12 minutes of the interval between sets.
  • Avoid bending and elongating the wrist. Do not shrug your shoulders when you lift.

Dumbbell curls regularly increase the strength and size of your biceps. The sitting separates the biceps, releasing other muscle groups such as the back and legs. Regular bicep curls put less pressure on your lower back and lower back and can be a straightforward option.

Rings sit and work best in parting and working your biceps. Seed curls require very little essential stability. If a chair with your elbows touching your knees, it becomes even more challenging to complete the full range of motion because your knees are getting in the way.

7) Preacher Hammer Curl

Steps to follow

  • With your feet facing down, sit on the preacher’s bench and hold the two dumbbells in extreme grip.
  • Slightly lean forward on the bench, arms outstretched, and place the back of your hand and dumbbell on the pillow.
  • Raise the dumbbells at shoulder height.
  • Hold for a moment and return to the beginning situation.
  • Squeeze your biceps as you fold your arms.
  • Perform ten times three sets with 12 minutes of the interval between sets.

Note: Keep your hands firmly on the bench, and do not raise your elbows and armpits to the pillow.


Preacher hammer increases biceps mass and promotes muscle growth. It is one of the best bicep exercises for women. It helps with deadlifts and other basic exercises by improving wrist stiffness and increasing grip strength.

Hammer curls increase the size and length of your biceps. Done using dumbbells that give you more control over movement than Barbell curl. When done correctly, the best biceps exercises increase the size and strength of your biceps, improves wrist stiffness, and increases muscle endurance.

The preacher hammer curl is a good exercise for the bicep and brachii because it helps keep your arms as distinct as possible. Thus the tension caused by weight naturally resides in the target area, allowing movement to build muscle faster.

8) Spider Curls

Incline prone curls or spider curls are the best bicep exercises for size and tone your upper muscles and brachioradialis. It is different from most biceps exercises, but it separates the essential muscles for full development.

The biceps are now less muscular, so they do not need much training or volume. Therefore, multiple sets of incline bench curls (3 or 4 reps) will give you more muscle stimulation. If your current biceps exercise is tedious, try reversing the prone incline curls to make more progress.

Steps to follow

  • Lie on a bench with your chest and stomach tilted 45 degrees. Hold the dumbbells by grabbing too much. The slaps are facing upwards.
  • Stretch your arms fully under your shoulders.
  • Raise the Dumbbells at shoulder height.
  • Hold for a moment and back to the starting situation. Do the same with the other arm with one repetition.
  • Squeeze your biceps as you fold your arms.
  • Perform ten times three sets with 12 minutes of the interval between sets.

Note: Use the power of your arm to lift the dumbbells. Do not lose your temper when walking.


Although all bicep curls act with the same goal of building larger biceps, not all bicep curls work equally well. Spider curls work best because they provide a more excellent range of motion than most arm curls and provide biceps stability.

Spider curls develop a proper elbow flexion with a dead hang and a straight posture on both arms. This pull makes it very difficult to bend the shoulder up, a technical error made by many lifters. In contrast, spider curls are more difficult because they train the biceps in the short (weak) muscle area. Therefore, you should lift light weights for this task.

9) Alternated and Inclined Bicep Curl

Steps to follow

  • Sit on a bench with your back tilted 30-45 degrees and hold one dumbbell in each hand for the grip. The palms are facing forward.
  • Hold the dumbbells aside with outstretched arms. With a dumbbell, bend one arm high in the shoulder.
  • Take a dumbbell and wrap your wrists slightly so that your palms are facing your body.
  • Pause and return to the beginning.
  • Squeeze your biceps as you fold your arms.
  • Perform ten times three sets with 12 minutes of the interval between sets.
  • Lower the dumbbells until your arms get fully extended, and hold them firmly as you walk.

Although traditional bicep curls straighten the short biceps head, these bicep workout weights provide intricate arm exercises by activating the long head of the biceps brachii or flexing elbow muscles. These best biceps exercises stretch your arms above standard hammer curls.

Studies show that incline dumbbell curls make your biceps work more than any other activity, and for a good reason. When you do dumbbell curls incline, your arms often move behind your body, stretching the long head of your biceps.

Incline dumbbell curls are harder on the biceps than in the past. It applies especially to the biceps brachii, the longest muscle in the shoulder. They are bending while using this muscle while standing applies to all forces.

10) Dumbbell Lying Supine Curls

It is essential to use a weight that you can control during movement and start slightly bent elbows. If you use the wrong posture or are overweight, your biceps tendon is at greater risk of injury.

Steps to follow

  • Lie on a flat bench with a dumbbell in both hands and face on your thighs.
  • Lift the dumbbells to the side (grip) with both hands extended at the hips.
  • Slightly lower arms as possible (while holding your elbows bent) while keeping your arms close to your body and your elbows inside. If you cannot move forward, close your upper arm in that area, and this will be the first place.
  • As you exhale, slowly begin to bend the dumbbells upward, turning your wrists so that your palms face up. Continue to twist the weight until your biceps are fully flexed and hold firmly in place for 1 second.
  • Only your arms should move. Your shoulders should be straight, and keep your elbows upright.
  • Return to the starting spot very slowly.

The lying biceps curl is a work that directs the biceps. It is performed on your back, lying on a bench, or the floor with your feet facing the ropes. These movements serve with moderate to high intensity of pumping as part of an arm-focused exercise.

The sleeping bicep curl is one of the most advanced bicep splitting exercises. This exercise targets explicitly long hair and promotes muscle growth in the biceps.

Best Biceps Exercises with Resistance Bands

Resistance band biceps exercises are different from other bicep exercises with no equipment. Although the bands are suitable for all muscle groups, they can provide depth deep exercise to increase the size and strength of your biceps. The biceps, also known as the brachii, is a biceps muscle attached to the shoulder.

It is an essential upper extremity muscle that needs to be strengthened with weight training to increase strength. There are many exercises to improve and maintain the biceps. Instead of doing dumbbell curls throughout the day, build muscle by applying best biceps exercises to the resistance band.

1) Biceps Curl with Resistance Bands

It is the first activity that many people use to build their biceps. The movement is very similar to a standard dumbbell bicep curl.

Band Curl Instructions:

  • Hold the edges of the belt (one on each hand) and insert it into the center of the belt. The belt should be on the shoe.
  • Keep your head and chest straight, feet at shoulder-width apart, spine straight, and abdomen tucked in.
  • Starting with the arms down, press firmly on the sides, palms up.
  • Lift the belt upwards while maintaining tension in your biceps.
  • Slowly lower your arms in the starting position and repeat the movement.
  • Make 3 or 4 sets 8-12 reps each.

2) Reverse Biceps Curls with Resistance Band

This exercise is a different way of resisting biceps curls. Rotating your arms down will stretch your biceps muscles and put extra pressure on your biceps muscles.

Resistance Band Reverse Curl Instructions:

  • Start by splitting your feet to shoulder width, stand on a resistance band and hold the ends with both hands.
  • Straighten your head and chest, straighten your back, and pull your abdomen inwards.
  • To start the arms upside down, press the sides with the palms facing backward.
  • Pull the resistance band up and raise your arms to chest level.
  • Do not let your elbows move when you move. They should not move near you.
  • Make 3 ~ 4 sets of 8 ~ 12 repetitions each.

3) Seated Hammer Curls with Resistance Bands

The curl function separates and directs the muscles of your arm. It is an adequate job of increasing arm size and strength that you can do almost anywhere. When you do the exercise, the movement mimics the beating of the hammer and fully extends and compresses the biceps. Sitting Hammer Curl with

Resistance band commands:

  • Sit in a chair or use an exercise ball to force your core. Place the expander under your feet.
  • Keep your arms and back straight and your feet down.
  • Start with both arms on each side.
  • Hold the rubber band and wrap it around your shoulder. Do not move your elbows as you walk.
  • Slowly return to the starting position to complete the reps.
  • Make 3 ~ 4 sets of 8 ~ 12 repetitions each.

4) One Arm Preacher Curl Using Resistance Bands

Doing one-arm curls using resistance bands is one of the best biceps exercises bodybuilding to increase the size and strengthen your biceps. Because the active arm is limited, splitting allows the muscles to work deeper. You can do this training anywhere as you do not need bands attachment points. Instructions for wrapping one arm with a resistance band:

  • Apply a resistance band to your foot and one side to the arm to use.
  • Hold both ends of the tape with your hands.
  • The arm operated almost entirely straight and slightly bent, the palms facing forward.
  • Keep your body straight, your back level, and your chest up. The other arm should cross the body to help stabilize the active elbow.
  • Pull the belt and bend your arms to chest level. Do not bend and lift straight up.
  • Do more with movement and slowly return to the starting position.
  • Make 3 ~ 4 sets of 8 ~ 12 repetitions each.

Benefits of Resistance Bands Exercises for Biceps

Men always wanted to have big, muscular biceps, and strong, sharp arms are often one of the goals of women’s training. Whether a beginner or a professional athlete, you should always include your biceps in your training program. A very high resistance band if you want to do a lot of hard work with a few repetitions.

Another option for a variety of exercises is to use two belts simultaneously instead of one or to hold the belts with your hands close together. It is a powerful machine that limits your range of motion. Resistance bands create resistance at various angles, increasing muscle load resulting in muscle growth.

These best biceps exercises in the round allows you to adjust your movement and set your workout to a different resistance. For example, a low resistance band requires multiple repetitions are needed.

Traditional resistance training materials include free weights such as dumbbells, barbells, or machines that can compress joints and limit efficiency. Combined biceps exercises provide complete exercise to help increase endurance, performance, strength, and muscle size.

Best Biceps Exercises Athlean-X

Athlean-X biceps, both long and short headpieces of training, are comprised of the following six fundamental movements:

1) Barbell Curls (Eccentric Overload)

First, there are barbell curls. As I said before, it is excellent to build big biceps. We know that the biceps are much stronger than the focus. It means it uses more weight than regular barbell curls. So to take advantage of this, we are fooling the barbell and lowering it slightly back up.

But it’s important to note that you do not just lift the barbell. He still controls his weight when he climbs. Think of a straight line behind your body. As you lift the barbell, you do not want your body to move over the line of thought.

2) Incline Waiter Curls (Peak Curling)

As mentioned earlier, to maximize biceps development, you need to focus on excessive flexion range of motion. Bench curls (a combination of waiter and spiders curls) allow you to create tension in the contractile parts of your biceps in a way that no other exercise mentions in this list.

Waiter curls allow for complete access, and spider curls allow normal movement because the legs do not disturb the dumbbell.

3) Pull-Ups (Eccentric and Progressive Overload)

Now, here are the best biceps exercises that fit your arm size—just a pull. Like cheat curls, pull-ups can use the eccentric part of the lift and add a little bit of fullness. In the bizarre lift section, you prefer to move slightly off the bar to increase the stretch of your biceps.

The strength of this fantastic biceps function allows us to use not only our body weight but you can also add weight as our biceps tighten.

4) Incline Curls (Peak Stretch)

To increase the growth of your biceps, you should focus on stretching and shortening your movements and the middle (the most challenging part) of your curls. That’s where the cozy bench curl starts.

This biceps exercise training uses a tilting setting to perform stretching by pulling your arms behind your body. Find more arm extension in the lower part. By observing the lower triceps, we experience a reflex of the biceps, which further increases our stretching.

5) Dumbbell Curls (Split Curves)

Athlean-X can’t list the best biceps exercises without talking about dumbbell curls. The variation of the classic dumbbell curl uses strongly curved curves found on both dumbbell and band curls. Old-fashioned curl loading has a power curve. The bottom is light, the middle is hefty, and the top is light.

The curve starts quickly and is very strong at the top with a line. By combining them, we can close gaps that allow for constant thickness from the middle to the top. What I consider to be one of the best exercises for the biceps is their alignment curve.

6) Cross Bending the Body (Brachialis)

You cannot ignore the brachial muscles to stretch your biceps. The best biceps exercises to do this muscle is the Cross Body Hammer Curl. We all know that one of the functions of the biceps is to point the arm. Get your feeder, then lift the dumbbells over the body to reduce the performance of the biceps and primarily direct towards the humerus.

Keep in mind that the movement should be slow to be most effective for the moving muscles of the brachial muscle. Straightening the brachii will create a broader forearm that will help fill the sleeves of your shirt.

Wrap Up

We understand that no one likes to be warm. It’s tedious and adds a lot of time to your workout, but if you decide to add a quick stretch, you’ll see the difference. Warming your muscles with lightweight movements or stretching means more blood flow to them, which means more oxygen and more concrete pumps.

Depending on your particular training style, rest periods play an essential role in the functioning of the biceps. It that you relax more to build the rectal muscles. Resting for at least 2-3 minutes will allow your muscles to fully recover, allowing you to lift with full strength and achieve your bodybuilding goals.

Dumbbell provides a full range of motion so you can identify the right muscles. With dumbbells, you can focus on the weaker part of your muscles and improve your strength. If you feel discomfort or pain in your wrists, elbows, or shoulders when using a barbell, it is wise to switch to a dumbbell.

Training with dumbbells promotes the growth of large biceps. Studies show that muscle growth stops occasionally. After that, your body needs proper nutrition supplementation and best biceps exercises to increase body weight. For best results, add nutrients to your training program.

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