Dumbbell Bicep Exercises

The bicep exercises listed here are meant to be performed using only a common set of dumbbells although for some exercise you'll need a workout bench as well or other pieces of gym equipment.

  1. Standing One at a Time Bicep Curl
  2. Standing Alternated Bicep Curl
  3. Standing Inner Bicep Curl
  4. Standing Bicep Curl
  5. Standing Hammer Curl
  6. Seated Alternated Bicep Curl
  7. Seated Bicep Curl
  8. Seated Incline Bicep Curl on Bench
  9. Concentration Bicep Curl
  10. Seated Inner Bicep Curl
  11. Seated Concentration Curl
  12. Seated Isolated Bicep Curl
  13. Preacher Bicep Curl using Supination Grip
  14. Preacher Bicep Curl using Neutral Grip
  15. Prone Alternated Bicep Curl
  16. Supine Bicep Curl

Standing One at a Time Bicep Curl

Standing One at a Time Bicep Curl
  • The standing bicep curl exercise detailed here is performed using one dumbbell at a time.

  • This bicep exercise is a very effective way to target your bicep muscles.

Standing Alternated Bicep Curl

Standing Alternated Bicep Curl
  • The alternated bicep curl is a variant of the previous bicep exercise.

  • In it, as you lower one dumbbell down you raise the one held with your other hand, and so forth in a single continuous and smooth motion.

Standing Inner Bicep Curl

Standing Inner Bicep Curl
  • The inner bicep curl is different in that it targets the inside area of your bicep muscles.

  • It is performed by raising the dumbbells up and slightly away from your upper arms, rather than straight up towards your shoulders as you normally would.

Standing Bicep Curl

Standing Bicep Curl
  • The standing bicep curl is the quintessential dumbbell bicep exercise.

  • You perform it by raising both dumbbells up at the same time along the sides of your body.

Standing Hammer Curl

Standing Hammer Curl
  • The standing hammer curl is very similar to the standing bicep curl except for the fact that you hold both dumbbells with your hands facing each other throughout, or in other words while using a neutral grip.

  • Using a hammer grip allows you to move input away from your inner forearms, in essence giving them rest.

Seated Alternated Bicep Curl

Seated Alternated Bicep Curl
  • The seated alternated bicep curl is done by sitting on a bench and holding one dumbbell in each hand.

  • As with the standing version of this exercise, you'll want to raise one dumbbell as you're lowering the other in one smooth and continuous motion.

Seated Bicep Curl

Seated Bicep Curl
  • The seated bicep curl is very similar to the previous except for the fact you are raising and lowering both dumbbells at the same time.

  • As with other bicep curl exercises you'll want to make sure to keep your upper arms as still as you can throughout.

Seated Incline Bicep Bench Curl

Seated Incline Bicep Bench Curl
  • The seated incline bicep bench curl bicep exercise is performed using an incline bench and holding one dumbbell in each hand.

  • Similar to the exercise above you raise and lower both dumbbells at the same time.

Concentration Bicep Curl

Concentration Bicep Curl
  • The concentration bicep curl exercise is different in that you use the incline back rest of a bench to act as a preacher arm rest on which you rest your upper arm.

  • Stabilizing your upper arm in such a way is a good way to make sure you aren't cheating input away from your bicep by getting help associated with moving your upper arms.

Seated Inner Bicep Curl

Seated Inner Bicep Curl
  • The seated incur bicep curl bicep exercise is performed by sitting on a bench and holding one dumbbell in each hand.

  • As with other inner bicep curl exercises, you'll want to raise the dumbbells up slightly away from your shoulders in order to workout the inside areas of your bicep muscles.

Seated Concentration Curl

Seated Concentration Curl
  • The seated concentration curl bicep exercise is done by resting the elbow holding a dumbbell against your knee while sitting down on a bench.

  • Furthermore, you'll want to restrain from giving your bicep muscles any rest at all by not allowing your arm to fully extend between reps.

Seated Isolated Bicep Curl

Seated Isolated Bicep Curl
  • The seated isolated bicep curl is very similar to the one detailed above, with your elbow resting against your knee while sitting on a bench.

  • However, you will give your bicep muscles some rest between reps by allowing your arm to extend down in order to relieve muscle tension.

Preacher Bicep Curl using Supination Grip

Preacher Bicep Curl using Supination Grip
  • The preacher bicep curl is done using a preacher arm rest, an equipment usually found in commercial gyms but also in home gyms.

  • Alternatively and with your palms facing up, you raise each dumbbell up and lower it down in one continuous motion.

Preacher Bicep Curl using Neutral Grip

Preacher Bicep Curl using Neutral Grip
  • The preacher bicep curl using a neutral grip bicep exercise is different from the one above in that your palms face each other rather than both facing up.

  • Again, this bicep exercise is performed using a preacher arm rest to stabilize your upper arms and to limit the amount of unintended cheating involved.

Prone Alternated Bicep Curl

Prone Alternated Biceps Curl
  • The prone alternated bicep curl exercise is achieved with you lying prone on top of a high bench with enough clearance below to allow your arms to extend down while holding dumbbells.

  • Alternatively, raise up and lower down each dumbbell in one smooth and continuous motion.

Supine Bicep Curl

Supine Bicep Curl
  • Finally, the supine bicep curl has you lying on your back on top of a flat bench.

  • Holding one dumbbell per hand on each sides of your body, raise the dumbbells up while focusing on not moving your upper arms too much.

Follow this link for more Dumbbell Exercises