7 BEST Exercises for BICEPS AT HOME ( DUMBBELLS ONLY )

Building biceps at home using dumbbells can be highly effective. Here are seven exercises that specifically target the biceps:Show more

Dumbbell Bicep Curl:

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended.
Keeping your elbows close to your sides, curl the weights up toward your shoulders, squeezing your biceps.
Lower the dumbbells back to the starting position with control. Aim for 3 sets of 8-12 reps.
Hammer Curl:

Hold a dumbbell in each hand with palms facing your body.
Curl the dumbbells upward while keeping your palms facing each other throughout the movement.
Lower the dumbbells back down and repeat. Perform 3 sets of 8-12 reps.
Alternating Bicep Curl:

Hold a dumbbell in each hand with arms fully extended.
Curl one dumbbell towards your shoulder while keeping the other arm extended.
Alternate arms while maintaining proper form. Aim for 3 sets of 10-15 reps per arm.
Incline Dumbbell Curl:

Sit on an incline bench holding a dumbbell in each hand, allowing your arms to hang down by your sides.
Curl the dumbbells up while keeping your upper arms stationary.
Lower the weights back down under control. Perform 3 sets of 8-12 reps.
Concentration Curl:

Sit on a bench or chair, and rest your elbow on the inside of your thigh, holding a dumbbell in one hand.
Curl the dumbbell up toward your shoulder, focusing on contracting the biceps.
Lower the weight back down and switch arms. Aim for 3 sets of 10-12 reps per arm.
Preacher Curl (using a bench or stability ball):

With your chest against an incline bench or a stability ball, extend your arms holding the dumbbells.
Curl the dumbbells upwards, focusing on the contraction of the biceps.
Lower the weights down in a controlled manner. Perform 3 sets of 8-12 reps.
Reverse Curl:

Stand with feet shoulder-width apart, holding the dumbbells with an overhand grip (palms facing down).
Curl the dumbbells towards your shoulders while keeping your palms facing down throughout the movement.
Slowly lower the weights back down. Aim for 3 sets of 10-12 reps.
Remember, it's crucial to maintain proper form and control throughout each exercise to avoid injury and maximize the effectiveness of your workout. Also, adjust the weight of the dumbbells according to your strength level to ensure the exercises are challenging but manageable. Vary your workouts by alternating these exercises to target your biceps effectively.