6 Dumbbell Exercises to Make Biceps Wider Fast

If you’re searching for dumbbell exercises to make biceps wider, chances are you feel your arms just don’t look thick enough, right?

I get it — front view in the mirror looks okay, but from the side… kind of flat. You’ve been training, but the width just isn’t there.

I used to be in the same spot. Picking random moves, not paying attention to form, sweating like crazy — and seeing almost nothing change.

Then I tried a few dumbbell exercises that actually target width, and honestly, the difference came faster than I expected. Today, I’m sharing them with you.

Why Your Biceps Don’t Look Wide Enough

You want dumbbell exercises to make biceps wider? Then you gotta know why they look small from the front.

1. You only build the “peak”
That’s the tall bump when you flex. Cool from the side. But from the front? Still looks thin.

2. You skip the muscle under your biceps
It’s called brachialis, but forget the name. It sits under your biceps and pushes them out. Bigger brachialis = wider arms.

3. Your grip never changes
Always hold the dumbbell the same way? Then you hit the same spot every time. No new growth.

4. You cheat the reps
Swing the weight, rush the set… your biceps barely work. No work, no growth.

Fix these. Then hit the right moves. That’s when your arms finally look big from every angle.

6 Dumbbell Exercises to Make Biceps Wider Fast

These dumbbell exercises to make biceps wider are simple, clear, and they hit the right spots so your arms look bigger from the front.

Wide-Grip Dumbbell Curl

Hold the dumbbells a bit wider than your shoulders. This wakes up the part of your biceps that makes your arms look fuller.

• Steps
  
  1. Stand straight, dumbbells in hands, palms up.
     
  2. Hands a little wider than your shoulders.
     
  3. Curl up slow, squeeze, then lower slow.
     
• Who it’s for
  If you’ve been curling for months and still look the same from the front, try this.
  
• Pro tip
  Keep your elbows tucked in. No wandering elbows.

Hammer Curl

Palms face each other. Works the muscle under your biceps that pushes them out, making them look wider.

• Steps
  
  1. Dumbbells at your sides, palms facing in.
     
  2. Curl straight up, no twisting.
     
  3. Lower slow.
     
• Who it’s for
  Great if your arms look tall from the side but flat from the front.
  
• Pro tip
  Don’t swing. Feel the weight all the way.

Alternating Dumbbell Curl

One arm at a time so you can focus and stop your strong side from stealing the work.

• Steps
  
  1. Stand with dumbbells at your sides.
     
  2. Curl one arm while the other rests.
     
  3. Switch arms.
     
• Who it’s for
  If one arm’s bigger or stronger, this balances them out.
  
• Pro tip
  Keep your body still. No rocking.

Concentration Curl

Sitting down, curling with your elbow resting on your leg. All the work goes straight to the bicep.

• Steps
  
  1. Sit on a bench, legs apart.
     
  2. Rest your elbow on the inside of your thigh.
     
  3. Curl slow, squeeze, lower slow.
     
• Who it’s for
  If you want to really feel your biceps burn each rep.
  
• Pro tip
  Pause for a second at the top before lowering.

Zottman Curl

Up like a normal curl, down with palms facing the floor. Hits both biceps and forearms.

• Steps
  
  1. Curl up with palms up.
     
  2. Turn palms down at the top.
     
  3. Lower slow.
     
• Who it’s for
  If you want stronger forearms and wider arms at the same time.
  
• Pro tip
  Go slow on the way down — that’s where the magic happens.

Incline Dumbbell Curl

Lean back on a bench so your arms hang down. Stretches your biceps and works them deep.

• Steps
  
  1. Sit on an incline bench, arms straight down.
     
  2. Curl slow, squeeze, lower slow.
     
• Who it’s for
  Perfect when you’ve hit a plateau and need something fresh.
  
• Pro tip
  No swinging — the bench makes cheating easy.

Simple Workout Plan for Wider Biceps

Here’s a simple plan using the dumbbell exercises to make biceps wider we just covered.
Do this 2–3 times a week, with at least one rest day in between.

👉How to Use This Plan

• Have a full arm day? Do all 6 moves in one go.
  
• Training full-body? Just pick 3–4 moves.
  
• New to lifting? Do 2 sets per move.
  
• More experienced? Do 3–4 sets.
  
• Rest 1–2 days before training biceps again.

👉Extra Tips to See Results Faster

Want your dumbbell exercises to make biceps wider show results quicker? Keep these in mind:

• Eat protein every day — chicken, eggs, fish, beans. Muscles need it to grow.
  
• Change your grip now and then — hits different parts of the muscle.
  
• Go slow — up in 2 seconds, down in 3. Feels harder, works better.
  
• Sleep well — 7–8 hours. Growth happens when you rest.
  
• Track your arms — measure every few weeks to see progress.

Dumbbell exercises to make biceps wider aren’t rocket science.
Pick the right moves, do them with good form, eat well, rest well — and keep showing up.

It won’t happen overnight, but week by week, you’ll see the change.
One day you’ll look in the mirror and think, “Yep, my arms finally look thick from the front.”

So grab those dumbbells. Start today. Your future self will thank you.

Alex Carter

Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.