Top 10 Biceps Home Exercises with Dumbbells

Working on your biceps with dumbbells is a simple yet effective way of developing them. World is going through COVID 19 lock down and gyms are going to stay closed for a while now BUT that doesn’t stop us fitness lovers to stay in shape! This dumbbell arm home workout is great to build strong biceps, all you need is a pair of dumbbells.

You can do the following exercises with a dumbbell at your home only to work on and develop your biceps:

Biceps Curls

Bicep curls are the most popular and fundamental exercise for developing biceps. You must hold a dumbbell in each of your hands with the palms facing each other. Raise both the dumbbells till they reach your shoulder’s height. You should now take a short pause and lower both the dumbbells to their starting position.

Incline Dumbbell Curl

The incline dumbbell curl allows greater stretching of the muscles leading to better muscle activation. To get started, set the bench at an incline of 60-degrees. Start the lift by contracting the biceps and curling the weight upwards. Slowly lower the weights to its original position by flexing your triceps. This exercise reduces the chances of strain on your wrists and elbows.

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Dumbbell Hammer Curl

Hold a dumbbell in each hand with your palms facing inwards. Curl the dumbbell upwards till your arms are completely flexed and then bring the weights back to start position. Ensure your torso is completely still while doing this exercise. This is a great exercise to work on and develop the brachialis muscle.

Concentrated Bicep Curls

To start, place your arms in front of your body so that there is a rotation in your shoulder. You can stand behind an inclined bench and hold a dumbbell in one of your hands. Rest the other hand on the back support of the inclined bench. Now raise the dumbbell to your shoulder and bring it back to its starting position.

Seated Inner Bicep Curls

In this exercise, you must remain seated and hold a dumbbell in each hand with the palms facing each other. Raise one dumbbell till your shoulder’s height and bring it down to its original position after a short pause. Repeat the step with the other dumbbell. Keep your body still and avoid any jerks while doing this exercise.

Seated Isolated Dumbbell Curls

You should sit on the edge of a bench. Hold a dumbbell in one of your hands. Extend the elbow against the front of your thigh. Now raise the dumbbell in that hand up to your shoulder’s height. Take a short pause and lower it down to its starting position.

Bench Alternated Bicep Curls

You must lie face down on a flat and high bench. Hold a dumbbell in each of your hands below your shoulder. Raise the dumbbell till it reaches the height of your shoulder. Slowly lower the dumbbell after a short pause to its original position. You should not jerk your body while doing this exercise.

Supine Bicep Curls

In this exercise, you should lie on a flat bench on your back. Hold a dumbbell in each of the hands below your body height with the palms facing upwards. Raise the dumbbell until they reach your body’s height and slowly lower them to the starting position.

Alternated Bicep Curls

You should stand straight with a dumbbell in each of your hands. Your palms must face each other. Raise the dumbbell till it reaches your shoulder’s height. Bring the dumbbell down to its original position. Now repeat the step with the other hand.

Inner Biceps Curls

Stand with the palms facing each other and a dumbbell in each of your hands. Raise the dumbbells slowly till shoulder high and lower them back to their original position after taking a short pause. You should be careful not to jerk your body while lifting the dumbbells.