Biceps in Latin means long and short-headed muscles. The shorter head of the biceps initiates from the ball and socket joint, while the long head originates from the shoulder joints. Bicep muscles are important for essential functions like pulling, rotating, and pushing. The triceps and bicep muscles coordinate to support shoulder joints and elbow flex action.

As you gain muscle mass, you can increase your weight at your convenience. Dumbbells are good enough for biceps muscles workout at home. You can do the best training with this set of 10 exercises; you can have a different set of weights to suit your arm strength.

Equipment Required

The requirements are bare, and you can quickly get them in your home. It would be best to have a chair or a bench, a dumbbell set of different weights, and an exercise mat. Beginners should start with an 8-pound dumbbell, and if it feels heavy, use a 5-pound dumbbell. Intermediate lifters can go with anything above 10 pounds.

Workout Reps

For effective results, do 12 reps; 12 reps of each exercise is counted as one cycle. Your target should be to do three sets of exercises.

10 Dumbbell Biceps Workouts at Home

Here are 12 exercises with dumbbells that you can do at home. You can mix it up with other workouts throughout the week. Work on your grip, so you don’t give up due to a weaker grip. Please don’t overdo it, as it may lead to a biceps tendon tear.

Dumbbells Biceps Curls

A good grip is required to create constant tension on your biceps. The grip variation is also effective in training forearm muscles. Curls are the first exercise that comes to mind when looking for a bicep workout. Here is the procedure to do bicep curls: –

• Stand straight with your back and place your feet apart at shoulder length. Bend your knees slightly with dumbbells in both hands and hold the dumbbells with an underhand grip.
• Keep your arms fully extended to your sides. Your elbows should be in line with your torso.
• Now curl the weights together up to your shoulders. Squeeze your biceps to the top of the curl.
• Slowly in a controlled manner, straighten your arms back to the fully extended position.
• Do three sets with 12 reps.

Biceps Hammer Curls

Hammer curls are great for the long head of your biceps. Keep a neutral grip for a better effect on your shoulders and elbows. Here is the way to start biceps hammer curls.

• Hold the weights down by your sides. Keep your thumbs facing up and your palms facing inwards.
• Pull your elbows into your sides and curl the weights towards your shoulders.
• Finish the rep by slowly extending your arms down.
• Do three sets with 12 reps.

Biceps Reverse Curls

Reverse curls are excellent for long head and smaller forearm muscles. Strengthening these sets of muscles will keep your elbows healthy. The exercise is done on a bench/chair or standing.

• Grab weights in both arms and hold them to your sides. The grip should be overhand with palms facing downwards.
• Keep the elbows pulled to the sides and slowly curl the weights towards your shoulders.
• Finish the rep by slowly lowering your arms back to the beginning position with palms facing down.

Seated Concentration Curls

Seated concentration curls are great for working the biceps in an isolated position. It is a simple variation of the standing biceps curls. To start the exercise, be seated on a bench or a chair with your back straight and shoulders lunging forward.

• In the seated position, brace your elbows on your inner thighs. Hold the dumbbells facing in a downwards position.
• Curl the dumbbells in an upwards position towards your shoulders. Keep your elbows firmly placed on your thighs in a stationary position.
• Let the dumbbell return to its starting position.
• Perform 12 reps in a slow and concentrated manner and focus on the bicep’s workout.

Zottman Curls

This bicep workout is maned after George Zottman, a famous weightlifter of the 19th century. The exercise combines reverse and supinated curls; it is an excellent exercise for a full range of elbow muscles.

• Hold the dumbbells by your side in a standing position, and your upper back should be straight and engaged.
• Curl the dumbbells slowly toward your shoulders. As the dumbbells move upwards, rotate the forearms by keeping the palms facing towards the shoulders.
• Lower the dumbbells in a controlled motion, similar to the technique explained in reverse curls.
• Once the arms are fully lowered, rotate your hands to the underarm grip.

W Curls For Biceps

The exercise is rightly named because of the shape your arms make while doing this exercise. Here is the way to do W Biceps curls.

• Keep an underhand grip and spread your arms to your sides.
• Keep your palms facing outwards with the back of your hands counter to your sides.
• Raise your arms at a 45 deg angle, making a ‘W’ shape. Now lower the arms slowly and bring them down at the starting position.
• Perform 12 reps in a slow and concentrated manner. You can also do this exercise in a sitting position on a bench.

Single Arms Curls

The isolated single-arm curls are excellent for shoulders, forearms, and biceps. Here is the correct technique to do this exercise.

• Make a T-shape by extending our arms outwards. Hold the dumbbells in both hands. You can choose lighter weights for this exercise.
• Keep an under grip while holding the weights, and keep your palms facing up.
• Make 90 deg angle with one arm as you curl it up towards your shoulder.
• Slowly return to the start position keeping the hand parallel to the ground.
• When exercising one hand, keep the other arm parallel to the ground. Do 12 reps and change hands.
• Repeat the exercise while keeping the first-hand parallel to the ground.

Crossbody Biceps Curls

The exact way of doing this exercise is by minimizing the body movement for added effect. Keep your head and back erect and concentrate on the arms. Here is the correct way of doing this exercise: –

• Keep both your arms extended towards your side. Use an overhead grip to hold the weights.
• Curl up the weight from the thumb side of the hand right up to the shoulders.
• Allow the weight to go up to the chest, and then slowly return to the starting position.
• Repeat the same motion with the other arm and continue alternately for 12 reps.

Incline Biceps Curls

This exercise is probably the toughest and the most effective for the bicep muscles. The incline position adds stress to the biceps and increases the range of motion; the exercise can also be performed as Zottman curls and hammer curls.

• Sit on an incline bench with dumbbells in both hands hanging down towards your sides.
• Curl up the weights in Zottman or hammer style until you feel a burning sensation in your muscles.
• Keep the movement slow and pause for one or two seconds before returning to the starting position.
• Do 12 reps of three sets. Keep your back fixed to the bench and start from the dead-hand position.

Step Back Curls

Stepbacks add tension to your bicep curls. The exercise is excellent for stability, balance, and coordination while training.

• Hold dumbbells in both hands and stand up straight.
• The best way to perform this exercise is through hammer curls.
• Curl the weight up while you step back with an alternate foot each time.
• Return your arms to the starting position and step ahead to keep your feet together.
• Continue with 12 reps with alternate legs.

Conclusion

Training is all about putting the right effort into the right muscles. You will be tempted to focus on weight but keep your concentration on your strengths. Use a mix of standing and sitting exercises for better development. Choose a lighter weight if you have trouble keeping your body posture straight.

Eat healthily and keep a rotation for all muscles. We are confident with this set of 10 workout exercises, and you will feel the change within a month. Always do a proper warm-up before lifting weights.