If you want to build big, bodacious biceps, you have to work the short and long head of the muscle.
However, most people just throw in some bicep curls and call it a day.
That's why I created a list of the 8 best dumbbell bicep exercises that I use with my clients:
- Bicep Curls
- Hammer Curls
- Zottman Curls
- Spider Curls
- Cross Body Hammer Curls
- Concentration Curls
- Incline Dumbbell Curls
- Preacher Curls
As a strength and conditioning coach, I ask athletes to use different bicep exercises with various grips. This helps to change muscular recruitment and target specific bicep muscle fibers.
But you only need 3 of the right exercises to work your biceps, so be sure to read the details about each one to maximize your gains and minimize injury risk.
Let's dive into this article to learn the different exercises, recommended sets and reps, and tips on how to build bigger arms now!
Table of Contents
1. Best for Short Head – Bicep Curls
The bicep curl is a traditional bicep exercise that highly recruits the short head of the bicep. It’s one of the best bicep dumbbell exercises and is most commonly used in any program.
How To:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Initiate the curl by bending at the elbows, bringing the dumbbells towards your shoulders and keeping the palms facing up. This is also referred to as supination.
- Focus on contracting the biceps throughout the movement, especially at the top of each rep.
- Slowly lower the dumbbells back to the starting position, maintaining controlled and deliberate movement.
How to Program: I recommend performing this exercise for 3 sets of 10 reps. If you want to make it harder, try focusing on slowing down each rep and doing this exercise with massive tension.
Trainer Tip: I’ve had many clients struggle with doing this exercise one arm at a time. If you do this movement with both arms simultaneously, it might be easier, especially for beginners.
Looking to train the short head of the bicep even more? Check out this article about a top workout to train the short head of the bicep for bigger arms!
2. Best for Long Head – Hammer Curls
The dumbbell hammer curl is a great exercise that trains the long head muscle of the bicep. This is a stronger position for the arms to perform a bicep curl, as it also recruits the brachialis and brachioradialis muscles due to the grip used for this exercise.
How To:
- Stand with feet shoulder-width apart, grabbing a pair of dumbbells.
- Make sure to keep your grip in a neutral position.
- Initiate the curl by bending at the elbows, bringing the dumbbells towards your shoulders.
- Keep the elbows close to the body so that when performing the curl, you maintain tension in the long head of the bicep.
- Slowly lower the dumbbells back to the starting position, maintaining controlled and deliberate movement.
How to Program: I recommend performing this exercise for 3 sets of 6-10 reps. This exercise recruits multiple arm muscles, so lifting more weight can overload the biceps for massive growth.
Trainer Tip: I constantly program this lift for my clients. It’s ok to swing the weight slightly, as it can become a heavier movement. Just make sure you focus on the downward phase of each rep and try to get a full stretch each rep to fatigue the arm muscles properly.
Training the hammer curl helps to overload the muscles like during a compound exercise. If you aren’t familiar with it, check out this article about the top compound bicep exercises for building bigger arms!
3. Best for all Bicep Muscles – Zottman Curls
The Zottman curl might be one of the most underrated bicep exercises as it trains all types of arm muscles, including the short head and long head of the biceps, the brachialis, and the brachioradialis. This movement requires a transition in grip, which changes the recruitment of arm muscle groups during each rep.
How To:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Start with an underhand grip, and curl the dumbbells towards your shoulders.
- At the top of the rep, change your grip from an underhand to an overhand grip.
- Lower the dumbbell with the overhand grip to recruit other arm muscles.
How to Program: I recommend performing this exercise for 2 sets of 10-12 reps. This exercise works your grip in two different positions, so it would be wise to use a lighter weight and learn to train with heavier loads with time.
Trainer Tip: I would use the Zottman curl early in a workout routine. It recruits a ton of arm muscles, so it's a great catalyst for fatiguing the arm before the workout continues.
Anatomy Lesson: While the bicep is only the short and long head, the other two muscles necessary for flexing the arm are the brachialis and brachioradialis. These two forearm muscles help work together with the bicep muscles to flex and bend the arm.
4. Best for Short Head – Spider Curls
The spider curl is a restricted version of the bicep curl, requiring the athlete to lay on an incline and do curls from an alternative position. You are leaning onto an incline, which means the biceps are isolated more than in a standing position, and it requires a ton of effort from the short head to perform each rep of the spider curl.
How To:
- Place an incline bench at a 45-degree angle.
- Lay face down, holding a dumbbell in each hand with an underhand grip, arms hanging straight down.
- Keep upper arms perpendicular to the floor and curl dumbbells towards the face by flexing at the elbows.
- Squeeze the biceps at the top of the movement.
How to Program: I recommend performing this exercise for 3 sets of 10-12 reps. If you want to make this movement harder without adding weight, pause at the top of each rep.
Trainer Tip: I have had clients work the incline from different positions to alter the fatigue of the movement. I wouldn’t recommend curling less than 30 degrees or higher than 60 degrees.
Limited on bicep exercises at home with dumbbells? If so, try checking out this article about bodyweight bicep exercises used to get bigger and stronger!
5. Best for Long Head – Cross Body Hammer Curls
The cross-body hammer curl is very similar to the hammer curl. However, the movement occurs across the body, and from this position, it helps to recruit the long head of the bicep in addition to the brachialis and brachioradialis muscles further.
How To:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Make sure to keep your grip in a neutral position.
- Initiate the curl by bending at the elbows, bringing the dumbbells across the body towards the opposing shoulder.
- Move at a decent speed to maintain tension in the long head of the bicep.
- Slowly lower the dumbbells back to the starting position, maintaining controlled and deliberate movement.
How to Program: I recommend performing this exercise for 3 sets of 10 reps. With the position of this movement, it's hard to lift super heavy compared to the traditional version of the hammer curl.
Trainer Tip: This is one of the exercises that I would program near the end of a workout. It creates a ton of tension with how the weight is displaced, especially in the long head of the bicep.
6. Best for Short Head – Concentration Curls
The concentration curl better isolates the short head of bicep than the typical curl due to the arm's position and the movement's grip.
How To:
- Sit on a bench, legs apart, and grab a dumbbell.
- Place the back of your upper arm against the inner thigh.
- Use an underhand grip with your arm fully extended.
- Curl the dumbbell towards your shoulder, focusing on bicep isolation.
- Squeeze the biceps at the top of each rep.
- Lower the dumbbell slowly for a full range of motion.
How to Program: I recommend performing this exercise for 3 sets of 12-15 reps. If you want to make it harder, try focusing on slowing down each rep and performing this movement with a ton of control at the bottom of each rep.
Trainer Tip: My biggest tip for people doing the concentrate curl is to do it in front of a mirror to make sure your upper arm is vertical and in a consistent position.
7. Best for Long Head – Incline Dumbbell Curls
The incline curl is a great option for those looking to target the long head of the bicep. Since your arms are slightly behind your torso during an incline curl, the long head of the biceps is the most recruited.
How To:
- Adjust the bench to a 45-degree incline.
- Sit on an incline bench with a dumbbell in each hand, arms fully extended.
- Allow the dumbbells to hang by your sides with your elbows slightly bent.
- Keep your upper arms stationary and curl the dumbbells towards your shoulders by flexing at the elbows.
How to Program: I recommend performing this exercise for 3 sets of 12-20 reps. This exercise puts the biceps in a vulnerable position since the weight is behind the torso, so start off light and build up from there.
Trainer Tip: Let your back stay in full contact with the bench from start to finish. If your back comes off the bench, you could cause injury during performance.
8. Best for Short Head – Preacher Curls
The dumbbell preacher curl is a variation to the preacher barbell curls that work supinated grip and challenge the elbow joint tremendously. This is one of the best bicep exercises to use for growing the short head of the bicep for bigger arms.
How To:
- Adjust the height of the preacher that works best for you.
- Sit with your chest against the bench, gripping the dumbbells with palms facing up.
- Bend at the elbow, curling the weight towards your shoulders.
- Squeeze your biceps at the top of every curl for a full contraction.
How to Program: I recommend performing this exercise for 3 sets of 12-20 reps. The biceps are very vulnerable in this position, so start off light and build up from there.
Trainer Tip: If you feel this workout is too tough, focus on the stretch of each rep by controlling the weight downward very slowly each rep.
How To Create The Best Bicep Workout
To create the best bicep workouts with dumbbells, you must prioritize the grip of your wrists and body position to perform movement from different angles. These are big factors in making free weight bicep exercises successful, whether building size or definition.
As much as you train the biceps, you should train the triceps. This balance in strength is needed to build appropriate strength and be safe.
Best Bicep Workout for Size
Add this at the end of any workout session you do. Preferably you do it 1 day a week.
- Bicep Curls – 3 sets of 10 reps
- Hammer Curls – 3 sets of 6 reps
- Zottman Curls – 2 sets of 12 reps
Best Bicep Workout for Definition
Add this at the end of any workout session you do, preferably 2 days a week.
- Spider Curls – 3 sets of 12 reps
- Concentration Curls – 2 sets of 10 reps
- Preacher Curls – 3 sets of 20 reps
Not sure if you can train your biceps frequently? Check out this article about the idea of training bicep curls daily and whether it is possible!
About The Author
Joseph Lucerois a Strength Coach and Author and ownsHarvesting Strength LLC. He's CSCS Certified, and when he's not helping clients get stronger, he writes about strength and conditioning to help readers. You can connect with him onLinkedInandInstagram. You can book a free 20-minute consultation with him to see if a custom program would help you achieve your goals.
