PhD in Integrative And Functional Medicine | Swolverine Medical Review Board
Dr. Karmen is a clinical nutritionist, researcher, and educator specializing in hormonal health and functional nutrition for women in the prenatal, postpartum, and reproductive stages. With over a decade of experience in clinical and academic settings, she integrates evidence-based science with patient-centered care to help women achieve optimal hormonal balance and lifelong wellness.
The bicep curl sits at the forefront of popular resistance training exercises. It’s the essence of bodybuilding. As one of the most commonly known strength training movements, bicep curls can help you develop an aesthetically defined set of arms and physique. But with so many variations, which are the dumbbell bicep exercises for bigger arms that you should be including into your bicep workout and training plan?
We’re going to talk about the best bicep exercises with dumbbells, the bicep’s anatomy, and more, to help you stack gains and build stronger, bigger arms.
What Are The Biceps
The biceps are a small muscle group at the front of the proximal portion—or top—of the arm.
The main functions of the biceps are the flexion and supination (outward rotation) of the forearm. This is facilitated, in part, by the 90-degree rotation of the muscle as it connects to the radius.
Biceps Anatomy
Your biceps are a relatively small muscle group when compared to the entirety of your human anatomy. The biceps brachii—or biceps for short—are composed of two muscles: the short head and the long head.
Short Head: The short head originates at the distal end, furthest from your shoulder, which connects to the forearm.
Long Head: The long head runs along the top of your arm and connects higher up at the shoulder.
Together, these two heads give the biceps their characteristic peak and thickness. Your biceps assist in elbow flexion (bending your arm at the elbow), supination (rotating your forearm from palm-down to palm-up), and shoulder flexion (lifting your arm in front of you).
Additionally, your biceps brachialis—a muscle that lies beneath the biceps brachii—plays a crucial role by assisting in elbow flexion. Despite being often overshadowed by the more visually prominent brachii, developing the brachialis can significantly enhance the overall size and thickness of your upper arms (Schoenfeld, Strength and Conditioning Journal).
"Understanding the structure and function of the biceps is key to optimizing your arm training and ensuring balanced, strong development" (Schoenfeld, Strength and Conditioning Journal).
Best Dumbbell Bicep Exercises
Dumbbells offer some of the most effective and versatile tools for arm training. They allow for a greater range of motion, independent loading on each arm, and more natural wrist positioning compared to fixed machines or barbells. Whether you're targeting peak, thickness, or overall bicep strength, these are the best dumbbell bicep exercises to build bigger, stronger arms.
1. Dumbbell Preacher Curl / Concentration Curl
The dumbbell preacher curl isolates your biceps more effectively than many other curling movements, reducing momentum and forcing the bicep to do all the work. This direct stimulation can dramatically increase hypertrophy over time.
How To Do A Dumbbell Preacher Curl
Grab a dumbbell and sit at a preacher curl bench or use an incline bench at 55 degrees.
Position your elbow flush against the pad.
Slowly lower the dumbbell until your arm is fully extended.
Pause briefly, then contract your bicep and curl the dumbbell back up.
Seated Concentration Curl: Performed sitting with elbow braced against your thigh.
Standing Single-Arm Preacher Curl: Performed one arm at a time for deeper focus.
2. Incline Dumbbell Curl
Incline dumbbell curls emphasize the long head of the biceps by stretching it through a greater range of motion. The backward arm positioning forces more muscle fiber recruitment throughout the curl.
How To Do An Incline Dumbbell Curl
Set a bench between 55–65 degrees.
Hold a dumbbell in each hand, arms hanging behind you.
Curl both dumbbells simultaneously, rotating your palms toward your shoulders.
Lower back down under control.
"Stretch-mediated hypertrophy—such as that achieved with incline curls—may lead to greater muscle growth than standard-range movements" (Maeo, Frontiers in Physiology).
Variations
Alternating Incline Curl: Curl one arm at a time to focus on contraction.
Paused Incline Curl: Pause halfway up for 1–2 seconds to increase time under tension.
3. Dumbbell Elevator Curl (W Curl)
The elevator curl or W curl targets both heads of the biceps by turning the palms outward and emphasizing strict form with multiple pauses during the movement.
How To Do A Dumbbell Elevator Curl
Sit on a bench, holding two dumbbells at your sides with palms facing outward.
Keep your elbows pinned to your sides.
Curl both dumbbells upward, pausing at three points:
Quarter of the way up
Halfway up
Three-quarters up
Pause for one second at each checkpoint, then finish the curl to the top.
Seated Dumbbell W Curl: Focused on form with strict elbows-in posture.
Standing W Curl: Adds balance and slight core engagement.
4. Twisting Dumbbell Curl
Twisting (or supinating) dumbbell curls are a classic and highly effective way to maximize bicep contraction. Twisting the wrist as you curl increases activation in both heads of the biceps.
How To Do A Twisting Dumbbell Curl
Start with dumbbells at your sides, palms facing in.
As you curl the dumbbell upward, rotate your palm so it faces your shoulder.
Squeeze at the top for maximum contraction.
Lower the dumbbell, rotating back to the starting neutral position.
Alternating Twisting Curl: One arm at a time for increased focus.
Cross-Body Twisting Curl: Curl across your chest to emphasize the brachialis.
5. Chest Supported Dumbbell Curl (Spider Curl)
The spider curl allows you to train the biceps through full isolation without momentum. The chest-supported position limits cheating and keeps constant tension on the muscles.
How To Do A Spider Dumbbell Curl
Set a flat bench to a 45-degree incline.
Lie chest-down against the bench with dumbbells hanging straight down.
Curl the weights up, keeping your elbows stationary.
Squeeze your biceps hard at the top, then lower slowly back to the starting position.
"Constant muscle tension during spider curls may promote increased metabolic stress, contributing to muscle hypertrophy" (Schoenfeld, Sports Medicine).
Variations
Single-Arm Spider Curl: Focus on one bicep at a time.
Spider Curl with Pause: Pause for 1–2 seconds at the top of each rep.
6. Zottman Curl
The Zottman curl combines the benefits of a standard curl (supinated grip) and a reverse curl (pronated grip) into one powerful exercise. It’s excellent for hitting both the biceps and the forearms.
How To Do A Zottman Curl
Stand holding a dumbbell in each hand, palms facing forward.
Curl both dumbbells up simultaneously.
At the top of the movement, rotate your wrists so your palms face downward.
Lower the dumbbells slowly in this pronated grip.
Rotate back to starting position at the bottom.
"Eccentric loading in exercises like the Zottman curl plays a crucial role in stimulating greater strength and muscle size" (Douglas, Frontiers in Physiology).
Variations
Alternating Zottman Curl: Perform one arm at a time.
Seated Zottman Curl: More stability and less momentum.
7. Seated Concentration Curl
7. Seated Concentration Curl
A landmark study from the American Council on Exercise (ACE) found that the seated concentration curl had the highest bicep activation compared to eight other bicep exercises (ACE, Study Results).
The seated concentration curl isolates the biceps and ensures maximum contraction through a full range of motion.
How To Do A Seated Dumbbell Concentration Curl
Sit on the edge of a bench, leaning slightly forward.
Rest your working elbow against the inside of your thigh.
Curl the dumbbell toward your chest, focusing entirely on bicep contraction.
Lower slowly back to full extension before repeating.
"Concentration curls generate maximal biceps activation due to strict form and complete isolation" (ACE, Study Results).
Variations
Standing Concentration Curl: Adds more flexibility and slight core engagement.
Tempo Concentration Curl: 3-second lowering phase for more time under tension.
Sample Bicep Training Split
This bicep training split is structured to maximize hypertrophy through a combination of stretch, contraction, and eccentric overload using dumbbells. It is suitable for a standalone arm day or paired with a triceps session for a complete arm-focused workout.
Bicep-Focused Dumbbell Arm Workout
Exercise
Sets
Reps
Rest
Incline Dumbbell Curl
3–4 sets
10–12 reps
60 seconds
Dumbbell Preacher Curl
3 sets
8–10 reps
60–75 seconds
Zottman Curl
3 sets
10–12 reps
75 seconds
Spider Curl (Chest Supported Dumbbell Curl)
3 sets
12–15 reps
60 seconds
Twisting Dumbbell Curl (Burnout Set)
2 sets
15–20 reps
45 seconds
Exercise Order Rationale
Incline Dumbbell Curl Starting with a lengthened position movement maximizes mechanical tension when the muscle is fresh.
Dumbbell Preacher Curl Following with a strict isolation movement reduces momentum and improves peak contraction.
Zottman Curl Introducing eccentric overload enhances forearm and brachialis development alongside the biceps.
Spider Curl Chest-supported curls ensure strict isolation without body sway or momentum.
Twisting Dumbbell Curl Finishing with a high-rep burnout ensures maximum muscle fiber fatigue and metabolic stress.
This additional session focuses on high-rep, lower-load work to stimulate blood flow, metabolic stress, and recovery without overstressing the joints or nervous system.
Key Takeaways for Bigger Arms
Prioritize controlled eccentrics and strict range of motion
Train the biceps at varying angles to maximize full development
Include both stretch-based and contraction-focused exercises
Gradually increase training volume and intensity over time
Consider training biceps twice per week for optimal hypertrophy if recovery permits
Dumbbells are one of the best tools for building bigger, stronger arms. By allowing a full range of motion, natural wrist rotation, and unilateral loading, dumbbells stimulate more muscle fibers and promote better muscular balance.
Adding a variety of dumbbell exercises—like preacher curls, incline curls, Zottman curls, and spider curls—ensures you're hitting all parts of the biceps and supporting muscles like the brachialis and forearm flexors.
Make sure to progressively overload, prioritize strict form, and use controlled eccentrics to maximize your arm gains. Add some of these dumbbell bicep exercises to your next arm day and watch your size and strength grow.
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Back and biceps go together like peanut butter and jelly. Most pulling movements stimulate your biceps as a secondary muscle, which is why back and...
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