When I first searched for bicep dumbbell exercises, I honestly didn’t expect much. I figured I’d need cables, machines, or at least a barbell to really grow my arms. But like a lot of people, I was working out at home—and all I had were a couple of dumbbells.
Still, I wanted bigger, stronger biceps. So I focused on what I could control: clean form, steady tension, and consistency. I realized pretty quickly that dumbbells were more versatile than I thought, especially when it came to hitting both heads of the bicep.
And once I got serious about it, the results actually came faster than expected.
What I Learned About the Bicep
I used to think a curl was just a curl. But once I dug into bicep anatomy, it made way more sense why some exercises hit harder than others.
The bicep has two heads: the short head, which sits more on the front of your arm, and the long head, which runs along the outside and gives that nice peak. Most people (me included, at first) hammer the short head without realizing it—and forget about the long head completely.
Dumbbells gave me way more freedom to fix that. Just by changing grip angles, wrist position, and even the incline of the bench, I started feeling that deep stretch and stronger contraction where I never had before. It wasn’t about lifting heavier—it was about feeling the muscle work.
The Bicep Dumbbell Exercises That Actually Delivered
When I first got serious about bicep training, I stopped chasing complicated routines. Instead, I locked in on dumbbell exercises that I could feel working from rep one. These seven gave me the most return, both in size and control.
- Bicep Curl
- Concentration Curl
- Dumbbell Preacher Curl
- Seated Incline Curl
- Drag Curl
- Hammer Curl
- Zottman Curl
Bicep Curl
This is the base. I stood tall, elbows tucked, and curled with control. No swinging. No ego. Just clean movement and full-range tension. It worked both heads of the bicep, especially when I slowed down the lowering.
How I do it:
- Stand with dumbbells at sides, palms forward
- Curl up, squeezing at the top
- Lower slowly—about 3 seconds down
Concentration Curl
When I wanted to isolate my bicep and kill momentum, this was the one. I’d sit down, brace my elbow against my inner thigh, and just focus on that squeeze. Evidently. the pump was real.
How I do it:
- Rest elbow on inside of thigh firstly
- Curl up slow, hold at top, lower with control following
Dumbbell Preacher Curl
This one forced me to use perfect form. No cheating, no swinging—just the biceps doing all the work. The support made it easier to push harder without hurting my shoulders.
How I do it:
- Firstly, use a preacher bench or incline pad
- Rest upper arm against pad
- Finally, curl with full range, stretch at the bottom
Seated Incline Curl
Probably my favorite for long head activation. Lying back on an incline bench gave me a deeper stretch than I ever got standing. I felt the tension from the first inch of the curl.
How I do it:
- Sit on incline bench, arms hanging down
- Curl up without moving upper arms
- Stretch fully at bottom, squeeze hard at top
Drag Curl
A great change-up. Instead of curling straight up, I pulled the weights along my torso. It felt awkward at first—but it lit up a part of my biceps I didn’t even know I had.
How I do it:
- Stand tall, dumbbells at sides
- Pull dumbbells back and up along the body
- Keep elbows behind torso the whole time
Hammer Curl
This worked more than just my biceps. It hit the brachialis and gave my arms that thicker side view. Plus, I could usually go a bit heavier without losing form.
How I do it:
- Palms face each other
- Curl up together or alternate arms
- No wrist twisting, just straight motion
Zottman Curl
Total game-changer. Regular curl on the way up, slow reverse on the way down. Burned like crazy—and hit both biceps and forearms in one go.
How I do it:
- Curl up palms-up
- Rotate palms down at the top
- Lower slowly with that reverse grip
How I Structured My Bicep Days
I didn’t overcomplicate things. Twice a week was enough—one session after back day, and one as a standalone arm focus.
Here’s what it looked like:
Bicep Routine:
- 2x/week
- 3 sets per exercise
- 8–15 reps depending on weight and fatigue
- Rest: 45–60 seconds between sets
- Focus: clean reps, mind-muscle connection, and slow negatives
That simple shift in approach—staying consistent, focusing on form, and not rushing the reps—changed how my arms looked and felt.
Still, I didn’t have access to machines, cables, or fancy gym setups—but I had dumbbells and a reason to improve. Above all, that was enough. At length, these bicep dumbbell exercises taught me how to train with intention, not just go through the motions. Eventually, I stopped chasing big numbers and started chasing clean reps, real tension, and control.
If you’re training at home or just want to keep it simple, give these a shot. Stick with them, be patient, and you’ll start to see—and feel—the difference.
Trust me, your arms will thank you at last.
Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.
I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.
What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.