biceps with dumbbells
31 exercises for biceps you can do with dumbbells.
With dumbbells, there's no reason to get stuck doing the same curl week after week. Here are 31 exercises that work the entire biceps from different angles, grips, and positions – standing, seated, and on an incline bench.
Each arm works independently, meaning the stronger side can't take over. This reveals imbalances early and forces more balanced strength over time.
Three to four well-chosen exercises per session is plenty. Controlled movement always beats sloppy technique.
Pick the right exercise for the right goal
Classic Dumbbell Biceps Curls and Hammer Curls form the foundation for most – and for good reason. Hammer curls engage both the biceps and brachialis, the deeper muscle underneath, which creates bigger and fuller upper arms overall.
To isolate the innermost fibers, add Concentration Curls or Standing Concentration Curls. Incline bench variations like Incline Dumbbell Curl and Incline Dumbbell Curl with Neutral Grip deliver a longer range of motion that increases tension at the bottom – something flat exercises can't reach.
For a different stimulus, try Zottman Curls and Zottman Preacher Curls. You rotate your wrist at the top, which loads the forearms on the way down and gives a double effect per rep.
Preacher bench and incline bench – why it matters
Preacher bench exercises – Single-Arm Dumbbell Preacher Curl, Hammer Curl on Preacher Bench, and Two-Arm Dumbbell Preacher Curl – lock your upper arm against the pad and eliminate any chance of swinging with your back. Good form is forced no matter how tired you are.
Incline bench does the opposite: it lengthens the biceps in the start position and creates a longer range of motion. Alternating Dumbbell Curls on Incline Bench, Dumbbell Row on Incline Bench, and Incline Dumbbell Curl for Inner Biceps feel heavy despite lighter weights – which is exactly the point.
Grip and rotation – more than a detail
Your grip determines which part of the biceps gets the most work. Neutral grip (thumb up) activates the brachialis more. Supinated grip (palm up) hits the bicep heads directly. Prone variations like Curl with Two Dumbbells, Palms Inward place more stress on the forearm muscles.
Exercises with rotation during the movement – Rotating Dumbbell Curl, Standing Rotating Curl with Dumbbells, and Standing Dumbbell Curl with Inward Rotation – combine multiple stimuli in one lift. They demand lighter weight but often deliver stronger muscle connection.
Progress without plateauing
Swap out one or two exercises every five to six weeks. It doesn't have to be drastic – switching from Seated Dumbbell Curl to Seated Dumbbell Curl with Inward Grip is enough to give the muscle a new stimulus without relearning the movement.
Do two biceps sessions per week with at least 48 hours rest between. Mix one session with preacher or incline bench work and one with freer standing variations like Alternating Hammer Curls or Cross-Body Hammer Curl. This gives variation in load and target without needing to build a completely new program every month.