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Best Biceps Workouts with Dumbbells at Home

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Want to build your biceps at home? Looking for effective dumbbell workouts to strengthen your biceps? Don’t worry. We got you covered!

Luckily, you don’t need to spend a lot of time in the gym to build biceps. In fact, the same can be achieved at home by performing simple bicep exercises with dumbbells. A nice set of dumbbells is both affordable and convenient, allowing you to do a quick and effective workout.

Here you will learn about the best ways to use dumbbells in an at-home workout to help build biceps.

1. Introduction

1.1. What is Bicep Muscle

Bicep muscles are present on the front of your upper arm. They’re in charge of flexion (bending) and rotation (rotation) of your forearms. They also assist with general arm and shoulder movement and stabilization.

1.2. Bicep Muscle Anatomy

Bicep or bicep brachii have three parts.

  • Brachialis (lower)
  • Bicep Brachii (long-outer head)
  • Bicep Brachii (short-inner head)

Building and toning your biceps require you to work on all of these parts equally, which can be achieved by utilizing dumbbells.

2. Why use Dumbbells for Biceps?

Dumbbells are the most effective when it comes to working biceps. These can target both the short and long heads of the biceps brachii to strengthen the overall muscle. Dumbbells not only build biceps but also help improve elbow flexion and grip strength.

3. Biceps Workout with Dumbbells

Prerequisites

Dumbbells are a great way of achieving stronger and bigger biceps. However, before attempting the bicep dumbbell workout at home, make sure to remember the following:

Decide Dumbbell Weight

First, you need to select the right weight for the dumbbells based on your goal and fitness level. It is generally recommended to keep at least two pairs of dumbbells at home, one light and one heavy, suited for your level of strength.

Beginner Level Dumbbells 5-8 lbs + 15 lbs
Intermediate Level Dumbbells 10 lbs + 20 lbs
Advanced Level Dumbbells 15 lbs + 30 lbs

If you’re attempting to gain muscle and are ready for a new challenge, you can either increase the weight of your dumbbells or stay at a comfortable weight where you can complete more repetitions.

  • For Toning, perform more reps with less weight.
  • For Building, perform fewer reps with more weight.

Also Read: More Weight or More Reps: What Is the Right Way to Gain Muscle

Don’t Forget to Warm Up

Warming up before a dumbbell workout is essential to prepare your muscles for strenuous activity. It helps to:

  • Activate the biceps
  • Avoid injuries.
  • Increase motivation
  • Boost performance.

Any simple cardio (e.g., running, jogging, etc.) that get your blood flowing can serve as a good warm-up.

Some of the simple yet effective in-place warm-ups exercises include:

  • Jogging for two minutes
  • Jumping rope for two minutes
  • Stretching for two minutes

4. Best Dumbbell Workouts for Biceps at Home

Here are the best biceps workouts with dumbbells that you can perform at home.

4.1. Dumbbell Hammer Curls

Dumbbell Hammer Curls

How does it work?

 Hammer curls target the forearms by engaging the brachialis and the outer head of the brachii. In addition to biceps, hammer curls also work the chest and back muscles which helps to improve grip strength along with maximizing muscle gain.

Technique to Perform:

  • Stand straight with your arms by your side.
  • Hold dumbbells in both hands with a neutral grip.
  • Keep your palms facing each other and slowly curl the dumbbell towards your shoulder. Pause at the top for a moment.
  • Then slowly lower the weight by extending your arms to complete one rep.

Workout Plan:

  • Reps: 10
  • Sets: 2-3
  • Duration: 40 seconds per set

Note: If you cannot lift both the weights at the same time, try one weight at a time and then repeat the movements on the other side.

4.2. Dumbbell Bicep Curls

Dumbbell Bicep Curls

How does it work?

A dumbbell bicep curl is a classic bicep workout that directly targets the brachii, unlike other arm exercises that engage multiple muscle groups. When performed correctly, it can be of great help in making your biceps stronger and bigger.

Technique to Perform:

  • Stand straight with your feet at shoulder-width apart.
  • Keep your arms by your side and hold dumbbells in both hands.
  • Lift the dumbbell slowly while rotating your palms towards the ceiling.
  • Keep your back straight and contract your biceps at the top.
  • Then slowly lower the weight to the starting position and repeat.

Workout Plan:

  • Reps: 8-12
  • Sets: 2-3
  • Duration: 40 seconds per set

Pro Tip:

  • Try to do alternate bicep curls with one hand at a time to focus on working each arm separately.

4.3. Cross Body Curls

Cross Body Curls

How does it work?

Cross body curls are similar to hammer curls but they differ in movement, i.e. towards the midline. This exercise targets the biceps, forearm, and brachialis.

Technique to Perform:

  • Stand straight by holding dumbbells in both hands.
  • Keep your feet at shoulder-width apart and your palms facing towards your sides.
  • Bend your left elbow to curl your left dumbbell towards your right shoulder. Then bring it down to the starting position.
  • Then lift your right dumbbell towards your left shoulder by bending your right elbow. Again, bring the weight down to the starting point.
  • Repeat.

Workout Plan:

  • Reps: 10
  • Sets: 2-3
  • Duration: 40-50 seconds per set

4.4. Inner Bicep Curls

Inner Bicep Curls

How does it work?

Inner bicep curls work by focusing on the shorter head of the bicep brachii. It helps in creating an intense muscle pump to build muscle mass and strength.

Technique to Perform:

  • Stand straight by holding dumbbells in both hands. Keep your elbows close to your torso and your legs at shoulder-width apart.
  • Start by rotating your arms inwards in a neutral position.
  • Then contract your biceps and curl the weights out while exhaling. Make sure to rotate your wrists so that your palms are facing upwards when the weights are fully elevated at – shoulder level.
  • Hold that position for a few seconds.
  • Then gradually bring down the weight to the starting position as you inhale. Make sure to rotate the wrist back to the neutral position.
  • Repeat.

Workout Plan:

  • Reps: 8-10
  • Sets: 3-4
  • Duration: 40-50 seconds per set

4.5. Dumbbell Reverse Curls

Dumbbell Reverse Curls

How does it work?

As the name suggests, reverse curl is the exact opposite of the traditional bicep curl. It targets the bicep brachii and brachialis (primary muscle in flexing the elbow).

When performed regularly, this exercise can help improve grip, build bigger muscles, and reduce elbow pain.

Technique to Perform:

  • Stand straight by holding the dumbbells in an overhand position (palms facing behind) in both hands. Keep your arms at your sides.
  • Bend your elbows and gradually curl the weights towards your shoulders by contracting your biceps.
  • Make sure to keep your core engaged throughout the movement.
  • Then lower the weights to the starting point by extending your arms.
  • Repeat.

Workout Plan:

  • Reps: 8-12
  • Sets: 2-3
  • Duration: 40 seconds per set

4.6. Wide Grip and Close Grip Bicep Curls

How does it work?

Wide grip bicep curls target the inner short head of the bicep brachii and help you use more weight. The close grip bicep curls make the bicep peak by targeting the outer head of the bicep brachii.

Technique to Perform:

  • Stand straight with your feet at shoulder-width apart. Keep your arms down in front of you and hold a dumbbell in each hand.
  • Keep your palms facing upwards and hold the dumbbells such that they touch.
  • Curl the weights up towards your shoulders and then slowly return them down to the starting point.
  • Now shift your arms in a wider position and keep your elbows pointed towards your abdomen.
  • Then bend your elbows with your palm facing up and do a wide bicep curl.

Workout Plan:

  • Reps: 10
  • Sets: 3-4
  • Duration: 40 seconds per set

5. 30 Minute Bicep Dumbbell Workout Plan at Home

Do 3-4 sets of the entire list of bicep dumbbell drills with minimum rest in between.

Exercise Reps Sets Rest
Dumbbell Bicep Curls 10-12 2-3 20-30 seconds
Hammer Curls 10 2 20-30 seconds
Reverse Curls 8-10 2-3 20-30 seconds
Wide Grip Curls 10-12 2 20-30 seconds
Inner Bicep Curls 6-12 2 20-30 seconds
Cross Body Curls 8-10 2-3 0-30 seconds

6. Takeaways

Although biceps are a small group of muscles, they are targeted frequently in the fitness world. Having strong biceps play a crucial role in all your movements either inside or outside the workout. Try to incorporate a blend of the above-mentioned dumbbell workouts to build your dream biceps at home.

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