The 18 Top Dumbbell Exercises For Biceps !



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If you're just as focused on your appearance as building strength and mass — and there's nothing wrong with that — there's no better place to start than your biceps. The muscles are composed of a long and short head, which team up to handle movements like flexing, and curling, that make your arms pop.

 The biceps take up a ton of prime real estate on the front of your arm, and they're probably the easiest part of your body to show off no matter the situation or who you're trying to impress. Whether you rock a dress shirt or a tank top, a strong set of guns are sure to make waves.

To help you hone those arms, we created this list of 18 go-to moves to work your biceps. Some of these are classics; some are new. Some are a grind; some are fun. Some hit the long head of the muscle; some focus on the short head.

Pick the ones you like (and maybe some that you don’t), and use them to pump up your arms — and fill out your sleeves.

↚

1-One-at-a-Time Biceps Curl
2-Alternated Biceps Curl
3-Inner-Biceps Curl
4-Biceps Curl
5-Hammer Curl
6-Seated Alternated Biceps Curl
7-Seated Biceps Curl
8-Incline Alternated Biceps Curl
9-Incline Biceps Curl
10-Incline Biceps Bench Curl
11-Concentration Biceps Curl
12-Seated Inner-Biceps Curl
13-Seated Concentration Curl
14-Seated Isolated Dumbbell Curl
15-Preacher Biceps Curl (Supination Grip)
16-Preacher Biceps Curl (Neutral Grip)
17-Bench Alternated Biceps Curl
18-Supine Biceps Curl



Biceps Curl




 

Of all the dumbbell exercises for biceps, the biceps curl is the most important to learn as it is the foundation that most of the other dumbbell exercises are based. Learn and practice this biceps exercise first.

  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                    One-at-a-Time Biceps Curl





  • Grab one dumbbell in each hand, palms facing forward.
  • One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a short pause.
  • Alternate hands after the full motion is completed.

                                                                        Alternated Biceps Curl





  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                            Inner-Biceps Curl





  • Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                                    Hammer Curl




 

The dumbbell hammer curl is one of the most important dumbbell exercises for biceps and has many variations.

  • Grab one dumbbell in each hand along the sides of your body, palms facing your body.
  • Raise both dumbbells by curling your elbows and lower them down after a short pause.
  • Keep your upper arms still throughout.

                                                                Seated Alternated Biceps Curl





  • Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                            Seated Biceps Curl





  • Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

 Incline Alternated Biceps Curl





  • Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
  • Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                             Incline Biceps Curl



 


  • Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
  • Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                      Incline Biceps Bench Curl





  • Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulder levels and lower them back down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                         Concentrated Biceps Curl





  • Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell, palm facing up.
  • Raise the dumbbell up to your shoulder and lower it back down after a short pause.
  • Only your lower arm should move throughout the exercise.

                                                                         Seated Inner-Biceps Curl





  • Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                      Seated Concentrated Curl





  • Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.
  • Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set.
  • Try NOT to jerk your upper body in en effort to help you lift the weight.

Seated Isolated Dumbbell Curl





  • Sit on one end of the bench, hold one dumbbell with your hand and place that hand’s elbow (extended) against the front of your thigh.
  • Raise one dumbbell until it reaches your shoulder’s height and slowly lower it back down after a short pause. Alternate after a set.
  • Try NOT to jerk your upper body in an effort to help you lift the weight.

                                                         Preacher Biceps Curl (Supination Grip)





  • Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing up.
  • Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                Preacher Biceps Curl (Neutral Grip)





  • Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing each other.
  • Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                   Bench Alternated Biceps Curl





  • Lie face down on a high bench and hold one dumbbell with each hand straight below your shoulders.
  • Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                                 Supine Biceps Curl





  • Lie down on your back on a bench and hold one dumbbell on each hand on each side of the body, below body height, palms facing up.
  • Raise the dumbbells until they reach your body’s height and slowly lower them back down after a short pause.
  • Breathe out when lifting and breathe in when lowering back.
All Exercises 3-4 Sets/ 10-12 Reps/ 1 Min Rest Between Sets !

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