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The Best Dumbbell Exercises for Biceps to Develop Strength, Power, and Hypertrophy

Be “armed” with the best dumbbell exercise selection for biceps.

Check out the best dumbbell exercises for biceps according to Pro athlete and strength coach Jeff Cavaliere.

Learn how to train your upper arms only with dumbbells without sacrificing gains.

Best Dumbbell Exercises for Biceps

Unilateral Dumbbell Curl

If you have no other equipment than dumbbells, then use the unilateral dumbbell curl to train for bicep strength. Overload is key when you’re training strength, so alternating your curls will allow you to lift more weight.

Dumbbell Weighted Chin-Up with Hand Release

Perfect for developing power, this dumbbell biceps exercise, also known as a weighted plyo chin-up, requires you to perform a weighted chin-up while explosively releasing your hands at the top of the movement.

Incline Dumbbell Curl

Hypertrophy can be achieved not only though muscle overload but also by adding eccentric overload. So, if your aim is to build bigger biceps, the dumbbell incline curl is one of the best dumbbell exercises for biceps stability.

Accentuate the stretch on the bicep at the bottom of the exercise.

Dan Bailey bicepsSource: Photo courtesy of CrossFit Inc.

Read more: The 6 Best Biceps Exercises for Mass

Mechanical Drop Set

The following mechanical drop set will keep the burn of metabolic stress going for a long time. What you’ll do:

  • Incline Bench Dumbbell Curl to failure
  • Sit up and continue performing Seated Dual Dumbbell Bicep Curls to failure
  • Lean forward and perform Drag Curls to failure

Dumbbell Underhand Dead Row

Starting from the floor, perform a dumbbell deadlift followed directly by a dumbbell row. You’ll need to synchronise your whole body, from your ankles to your wrists.

Medial Elbow Wrist Curl and Dumbbell Farmer Carries

These are not directly bicep exercises, but as corrective exercises they will indirectly benefit your bicep training.

Training your forearms and grips can benefit your bicep exercises because through them you’ll be able to hold on to heavier weights for longer. Together, they will help the longevity of your biceps training.

Read more: 7 Best Dumbbell Arm Exercises to Build Muscle

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