---
title: "Dumbbell biceps exercises"
description: "Dumbbell curls - hammer, incline and spider. See the technique on video and pick the variation that fits your goal."
locale: en
url: "https://hi.fitness/exercises/muscles/biceps/dumbbell"
count: 54
type: combo
muscle: BICEPS
equipment: DUMBBELL
---

# Dumbbell biceps exercises

Dumbbells are the simplest way to train biceps at home and the most popular pick in the gym. Each
arm works on its own, so the weaker side cannot hide behind the stronger one, and the wrist is free
to sit wherever it is comfortable.

Below you will find standing and seated curls, the hammer version, incline curls and spider curls.
What separates them is mostly where in the range the biceps works hardest.

## Why dumbbells for biceps?

A barbell lets you lift more, but it forces one wrist position and lets the stronger arm quietly take
over part of the work. Dumbbells fix both: the arms work independently, and the hand can rotate as
the weight travels, which for a lot of people is the end of wrist pain in curls.

For training at home this is usually the only equipment you need. A pair of dumbbells plus a bench
gets you every variation on this list.

## How do you pick a variation?

The standing curl loads the biceps hardest in the middle of the range and lets you use the most
weight. The incline version starts with the upper arm behind your torso, so the biceps works in the
stretch, where it is weakest - which is why it calls for noticeably less weight. The spider curl is
the opposite: hardest at the top. A hammer grip shifts part of the work onto the brachioradialis and
thickens the arm seen from the side.

You do not need all of them at once. Pick one base movement and one accessory, and leave the rest
for the point where progress stalls.

## Common mistakes

- **The hips do the lifting** - If the dumbbells rise together with a shove from your hips, the weight is too heavy. Your torso stays still.
- **Turning the wrist too early** - Start the supination only once the dumbbell has left your thigh, otherwise the forearm takes the movement over.
- **Dropping the weight back down** - The lowering builds as much as the lift. Count two seconds down.

## Progress the movement

1. **Repeat the same session** - Two sessions a week, same movement, full range. Change nothing until you perform it with confidence.
2. **Finish at the top of the range** - Reach the top of the rep range on every set before you go for heavier dumbbells.
3. **Switch the variation** - The jump between two dumbbells can be big. Before you take it, move to the incline version, which loads the biceps harder at the same weight.

## All Dumbbell biceps exercises

- [Dumbbell Curls](https://hi.fitness/exercises/dumbbell-curls) - Biceps · Dumbbell
- [Dumbbell Hammer Curl](https://hi.fitness/exercises/dumbbell-hammer-curl) - Biceps · Dumbbell
- [Incline Dumbbell Curl](https://hi.fitness/exercises/incline-dumbbell-curl) - Biceps · Dumbbell
- [Concentration Curls Dumbbell](https://hi.fitness/exercises/concentration-curls-dumbbell) - Biceps · Dumbbell
- [Dumbbell Curls Alternating](https://hi.fitness/exercises/dumbbell-curls-alternating) - Biceps · Dumbbell
- [Dumbbell Preacher Curl](https://hi.fitness/exercises/dumbbell-preacher-curl) - Biceps · Dumbbell
- [Dumbbell Seated Curl](https://hi.fitness/exercises/dumbbell-seated-curl) - Biceps · Dumbbell
- [Dumbbell Seated Hammer Curl](https://hi.fitness/exercises/dumbbell-seated-hammer-curl) - Biceps · Dumbbell
- [Dumbbell Zottman Curl](https://hi.fitness/exercises/dumbbell-zottman-curl) - Biceps · Dumbbell
- [Dumbbell Standing Reverse Curl](https://hi.fitness/exercises/dumbbell-standing-reverse-curl) - Biceps · Dumbbell
- [Dumbbell Simultaneous Biceps Curl](https://hi.fitness/exercises/dumbbell-simultaneous-biceps-curl) - Biceps · Dumbbell
- [Dumbbell Standing Simultaneous Biceps Curl](https://hi.fitness/exercises/dumbbell-standing-simultaneous-biceps-curl) - Biceps · Dumbbell
- [Dumbbell Incline Alternate Bicep Curl](https://hi.fitness/exercises/dumbbell-incline-alternate-bicep-curl) - Biceps · Dumbbell
- [Alternate Hammer Curl Standing Dumbbells](https://hi.fitness/exercises/alternate-hammer-curl-standing-dumbbells) - Biceps · Dumbbell
- [Alternating Biceps Curl Seated Dumbbells](https://hi.fitness/exercises/alternating-biceps-curl-seated-dumbbells) - Biceps · Dumbbell
- [Alternate Hammer Curl Seated Dumbbells](https://hi.fitness/exercises/alternate-hammer-curl-seated-dumbbells) - Biceps · Dumbbell
- [Dumbbell Hammer Curl Simultaneous Arms](https://hi.fitness/exercises/dumbbell-hammer-curl-simultaneous-arms) - Biceps · Dumbbell
- [Dumbbell Cross Body Hammer Curl (Version 2)](https://hi.fitness/exercises/dumbbell-cross-body-hammer-curl-version-2) - Biceps · Dumbbell
- [Spider Curl Dumbbells Simultaneous](https://hi.fitness/exercises/spider-curl-dumbbells-simultaneous) - Biceps · Dumbbell
- [Preacher Curl Dumbbells Simultaneous](https://hi.fitness/exercises/preacher-curl-dumbbells-simultaneous) - Biceps · Dumbbell
- [Dumbbell Seated Preacher Curl](https://hi.fitness/exercises/dumbbell-seated-preacher-curl) - Biceps · Dumbbell
- [Drag Curl Dumbbell](https://hi.fitness/exercises/drag-curl-dumbbell) - Biceps · Dumbbell
- [Dumbbell Reverse Grip Biceps Curl](https://hi.fitness/exercises/dumbbell-reverse-grip-biceps-curl) - Biceps · Dumbbell
- [Dumbbell Incline Simultaneous Curl](https://hi.fitness/exercises/dumbbell-incline-simultaneous-curl) - Biceps · Dumbbell
- [Dumbbell Incline Alternate Curl](https://hi.fitness/exercises/dumbbell-incline-alternate-curl) - Biceps · Dumbbell
- [Dumbbell Incline Alternate Hammer Curl](https://hi.fitness/exercises/dumbbell-incline-alternate-hammer-curl) - Biceps · Dumbbell
- [Dumbbell Incline Hammer Simultaneous Curl](https://hi.fitness/exercises/dumbbell-incline-hammer-simultaneous-curl) - Biceps · Dumbbell
- [Dumbbell Close-grip Simultaneous Curl](https://hi.fitness/exercises/dumbbell-close-grip-simultaneous-curl) - Biceps · Dumbbell
- [Dumbbell Standing Wide Simultaneous Biceps Curl](https://hi.fitness/exercises/dumbbell-standing-wide-simultaneous-biceps-curl) - Biceps · Dumbbell
- [Dumbbell Prone Incline Curl](https://hi.fitness/exercises/dumbbell-prone-incline-curl) - Biceps · Dumbbell
- [Dumbbell Prone Incline Hammer Curl](https://hi.fitness/exercises/dumbbell-prone-incline-hammer-curl) - Biceps · Dumbbell
- [Dumbbell Hammer Strict Curl](https://hi.fitness/exercises/dumbbell-hammer-strict-curl) - Biceps · Dumbbell
- [Dumbbell Standing Concentration Curl](https://hi.fitness/exercises/dumbbell-standing-concentration-curl) - Biceps · Dumbbell
- [Dumbbell Standing Preacher Curl](https://hi.fitness/exercises/dumbbell-standing-preacher-curl) - Biceps · Dumbbell
- [Dumbbell One Arm Hammer Preacher Curl](https://hi.fitness/exercises/dumbbell-one-arm-hammer-preacher-curl) - Biceps · Dumbbell
- [Dumbbell Hammer Preacher Curl Simultaneous Arms](https://hi.fitness/exercises/dumbbell-hammer-preacher-curl-simultaneous-arms) - Biceps · Dumbbell
- [Dumbbell One Arm Reverse Preacher Curl](https://hi.fitness/exercises/dumbbell-one-arm-reverse-preacher-curl) - Biceps · Dumbbell
- [Dumbbell Zottman Preacher Curl](https://hi.fitness/exercises/dumbbell-zottman-preacher-curl) - Biceps · Dumbbell
- [Dumbbell One Arm Zottman Preacher Curl](https://hi.fitness/exercises/dumbbell-one-arm-zottman-preacher-curl) - Biceps · Dumbbell
- [Dumbbell Reverse Spider Curl](https://hi.fitness/exercises/dumbbell-reverse-spider-curl) - Biceps · Dumbbell
- [Dumbbell Half Biceps Curl for 21s](https://hi.fitness/exercises/dumbbell-half-biceps-curl-for-21s) - Biceps · Dumbbell
- [Dumbbell Drag Over Shoulder Bicep Curl](https://hi.fitness/exercises/dumbbell-drag-over-shoulder-bicep-curl) - Biceps · Dumbbell
- [Dumbbell Standing Hammer Drag Curl](https://hi.fitness/exercises/dumbbell-standing-hammer-drag-curl) - Biceps · Dumbbell
- [Dumbbell Waiter Biceps Curl](https://hi.fitness/exercises/dumbbell-waiter-biceps-curl) - Biceps · Dumbbell
- [Dumbbell High Curl](https://hi.fitness/exercises/dumbbell-high-curl) - Biceps · Dumbbell
- [Dumbbell Lying Supine Curl](https://hi.fitness/exercises/dumbbell-lying-supine-curl) - Biceps · Dumbbell
- [Dumbbell Standing One Arm Curl Over Incline Bench](https://hi.fitness/exercises/dumbbell-standing-one-arm-curl-over-incline-bench) - Biceps · Dumbbell
- [Dumbbell Seated Reverse Grip Concentration Curl](https://hi.fitness/exercises/dumbbell-seated-reverse-grip-concentration-curl) - Biceps · Dumbbell
- [Single Dumbbell Biceps Curls](https://hi.fitness/exercises/single-dumbbell-biceps-curls) - Biceps · Dumbbell
- [Dumbbell Alternate Biceps Curl (Version 2)](https://hi.fitness/exercises/dumbbell-alternate-biceps-curl-version-2) - Biceps · Dumbbell
- [Dumbbell Preacher Curl (Turned Torso)](https://hi.fitness/exercises/dumbbell-preacher-curl-turned-torso) - Biceps · Dumbbell
- [Dumbbell Preacher Curl Over Exercise Ball](https://hi.fitness/exercises/dumbbell-preacher-curl-over-exercise-ball) - Biceps · Dumbbell
- [Dumbbell Bicep Curl to Shoulder Press](https://hi.fitness/exercises/dumbbell-bicep-curl-to-shoulder-press) - Biceps · Dumbbell
- [Dumbbell Biceps Curl with Overhead Extension on Stability Ball](https://hi.fitness/exercises/dumbbell-biceps-curl-with-overhead-extension-on-stability-ball) - Biceps · Dumbbell