Top 5 Dumbbell Bicep Exercises! Build Muscle & Strength!

What’s going on Nation? Today I’m going to share with you my top 5 dumbbell bicep exercises But before we get started, I also want you guys to check out my top 5 at-home bodyweight abdominal exercises over here And I’d like for you to watch one more video that’s going to show you how to perform the most Powerful bicep curl because you can take the concepts in this video and apply them to all the exercises We’re gonna go over with you guys today now one key thing I want you guys to keep in mind when performing each and every one of these exercises is that you must always Train in full range of motion all the way down all the way up on every single exercise Now let’s get started The first exercise is the alternating dumbbell curl and this is a great exercise to isolate the entire bicep the focus here is to keep your palms facing forward and your elbows in front of your hips throughout the entire movement as You curl, each arm keep your shoulder blades retracted and squeeze the dumbbell as hard as you can to force an even harder bicep contraction Bring the dumbbell all the way up to your chest and control the descent never letting your elbows go past your hips Fully extend your arm at the bottom of the movement and don’t begin to alternate sides until your arm is fully extended The biggest reason being because you want to put as much focus as possible into isolating each bicep for maximum muscle engagement The dumbbell drag curl is a great exercise to work the peak of your bicep to perform this movement You’re going to once again begin with your palms facing forward While maintaining a tight core bring the dumbbells up to your armpits while pushing your elbows back as far as you can Flex and squeeze your biceps as hard as you can while you curl and as you lower the dumbbells Make sure you still focus on pushing your elbows back. You’ll also notice that the perform this movement correctly. You’ll need to use lighter weight The hammer curl is a great exercise to target the entire bicep but you’ll be putting a lot more emphasis on your Brachioradialis Which is the muscle that runs from your wrist across the inside portion of your elbow and into your upper arm You’ll be using the same form to perform this exercise as you did with the alternating dumbbell curl however The only difference is that you’ll be keeping your palms facing in throughout the entire movement and lifting both arms at the same time So let’s recap keep your core tight shoulder blades retracted elbows in front of your hips and be sure to bring the Dumbbells all the way up to your shoulders and fully extend your arms at the bottom of each rep If you’re looking for an exercise that targets a little bit of everything Zottman curl is number one You’ll work the primary moves for a traditional bicep curl on the way up So the biceps in the brachialis and you’ll target the main muscles for the reverse curl on the way down which includes the brachioradialis A muscle we just talked about during the hammer curl to perform the movement begin with the dumbbells by your side and with your palms facing in as You curl the dumbbells begin to twist your wrist so that your palms are facing your shoulders at the top of the movement Once you reach the top of the movement turn your palms that they face out and slowly return to the starting position and repeat Once again focus on keeping your core tight Shoulder blades back elbows in front of your hips and perform the full range of motion with each repetition The last exercise is the dumbbell concentration curl This movement will target both heads of the bicep but more emphasis will be placed on the long head or outside of the bicep To begin find a bench and sit with your legs spread apart. So you have enough room to perform the curl Place the outside of your right arm just above the elbow on your inner thigh Once in place grab your dumbbell and while squeezing it as hard as you can curl the dumbbell to your shoulder Then return to the starting position and repeat as soon as you complete all of your reps on one side Be sure to switch arms to complete your set. So there you guys have it Those are my top five dumbbell bicep exercises now Make sure you really pay attention to proper form If you didn’t click that link at the beginning and how to perform the most powerful bicep curl Be sure to check it out over here As always guys Like and subscribe if you’re enjoying the content and if you haven’t made your way over to and made your free profile Be sure to check it out and as always more good stuff coming soon See ya guys

100 Replies to “Top 5 Dumbbell Bicep Exercises! Build Muscle & Strength!”


    Here they are – the best of the best with dumbbells! Now go make those biceps HUGE!!!

  2. Nice moves! I also found on another channel (Optimal Move & Exercise) a video of 7 minutes biceps! It hurt like hell! 😀 You should check it out, here's the link:

  3. Any tips for getting rid of tennis elbow? As soon as I hit it hard I start getting it. I could train through the dull pain. But it actually starts weakening my arm

  4. Thanks for the video content! Apologies for butting in, I would appreciate your thoughts. Have you heard the talk about – Giulian Bicepify Boarhound (do a google search)? It is an awesome one of a kind guide for building huge arm muscle fast minus the headache. Ive heard some super things about it and my close friend Aubrey finally got amazing success with it.

  5. Nice Video! Forgive me for chiming in, I would love your thoughts. Have you thought about – Giulian Bicepify Boarhound (do a google search)? It is a great one off guide for building huge arm muscle fast without the hard work. Ive heard some decent things about it and my cousin got astronomical success with it.

  6. Cheers for the Video clip! Sorry for butting in, I would appreciate your thoughts. Have you tried – Giulian Bicepify Boarhound (Have a quick look on google cant remember the place now)? It is a good exclusive product for building huge arm muscle fast without the headache. Ive heard some pretty good things about it and my friend Sam at last got great results with it.

  7. do these exercises work for beginners like me? i do 2 sets of 40 reps for each exercise with a 30 sec break in between.. is this fine?

  8. I had this weird discomfort in my lower back which became better after i popped using weird movements…. To cut the long story short i identified it was due to the concentration curls i was doing as i used more weight in that particular exercise, can anybody confirm or correct my conclusion?

  9. Hi when i perform the hammer curl exercise, i seem to have difficulty with my left hand/wrist as it wants to buckle or collapse. I am not sure if it is related to me only having 1 tendon on my wrist where my thumb is? so maybe its taking more strain? So is my answer here to use less weight instead and be easy. I really have sticks for arms is disgusting, but i really want to do something about it.

  10. Love love love these.>>> Perfect for lifting at home and a better price option then just continuing to buy a set at every weight when I need them. Easy to quickly switch weight, not too bulky (though takes some getting used to), and gotta love the free Amazon shipping for such a heavy package!

  11. lolll you are using your shoulder heavily for the bicep curl even moving your upper body because you took too much weight(i know darn EGO) just look at Miami Muscle channel to know how to do bicep curl properly without the EGO side!

  12. So workout noob here: are we supposed to do all five in the same workout or just pick our favorite and run with it?


  13. Hi Scott, how much do the gold and platinum monthly memberships cost, and if you sign up for the first free month can you cancel easily if you change your mind? (I did have a quick scout on your site but couldn't see any prices) -cheers!

  14. If I physically can’t do anymore should I keep lowering the weights to finish these 5 I went all the way down to ten pound dumbbells and still couldn’t finish should I have called it a day or go down to 5

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