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Exercises

Dumbbell biceps exercises

Dumbbell biceps exercises, from the easiest version to the hardest. A pair of dumbbells trains nearly every muscle.

24 moves21 with 3D demosBeginner 11Intermediate 13

Beginner dumbbell biceps exercises 11

Dumbbell biceps curl demonstrated on the 3D figure3D demoDumbbell biceps curlBeginner · A dumbbellHammer curl demonstrated on the 3D figure3D demoHammer curlBeginner · A dumbbellSeated dumbbell curl demonstrated on the 3D figure3D demoSeated dumbbell curlBeginner · A dumbbell + A bench or boxFlexor Incline Dumbbell Curls demonstrated on the 3D figure3D demoFlexor Incline Dumbbell CurlsBeginner · A dumbbell + A bench or boxIncline Inner Biceps Curl demonstrated on the 3D figure3D demoIncline Inner Biceps CurlBeginner · A dumbbell + A bench or boxSeated Dumbbell Inner Biceps Curl demonstrated on the 3D figure3D demoSeated Dumbbell Inner Biceps CurlBeginner · A dumbbell + A bench or boxStanding Concentration Curl demonstrated on the 3D figure3D demoStanding Concentration CurlBeginner · A dumbbellStanding One-Arm Dumbbell Curl Over Incline Bench demonstrated on the 3D figure3D demoStanding One-Arm Dumbbell Curl Over Incline BenchBeginner · A dumbbell + A bench or boxConcentration CurlsBeginner · A dumbbell + A bench or boxCross Body Hammer CurlBeginner · A dumbbellLying Supine Dumbbell CurlBeginner · A dumbbell + A bench or box

Intermediate dumbbell biceps exercises 13

Alternating dumbbell curl demonstrated on the 3D figure3D demoAlternating dumbbell curlIntermediate · A dumbbellAlternating hammer curl demonstrated on the 3D figure3D demoAlternating hammer curlIntermediate · A dumbbellAlternating incline dumbbell curl demonstrated on the 3D figure3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or boxDumbbell preacher curl demonstrated on the 3D figure3D demoDumbbell preacher curlIntermediate · A dumbbell + A bench or boxDumbbell reverse curl demonstrated on the 3D figure3D demoDumbbell reverse curlIntermediate · A dumbbellIncline dumbbell curl demonstrated on the 3D figure3D demoIncline dumbbell curlIntermediate · A dumbbell + A bench or boxIncline hammer curl demonstrated on the 3D figure3D demoIncline hammer curlIntermediate · A dumbbell + A bench or boxOne-arm dumbbell preacher curl demonstrated on the 3D figure3D demoOne-arm dumbbell preacher curlIntermediate · A dumbbell + A bench or boxPreacher hammer curl demonstrated on the 3D figure3D demoPreacher hammer curlIntermediate · A dumbbell + A bench or boxDumbbell Prone Incline Curl demonstrated on the 3D figure3D demoDumbbell Prone Incline CurlIntermediate · A dumbbell + A bench or boxStanding Inner-Biceps Curl demonstrated on the 3D figure3D demoStanding Inner-Biceps CurlIntermediate · A dumbbellZottman Curl demonstrated on the 3D figure3D demoZottman CurlIntermediate · A dumbbell

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Questions people ask

What are good dumbbell biceps exercises for beginners?

Start with moves graded easy, such as Dumbbell biceps curl, Hammer curl, Seated dumbbell curl. There are 11 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.