The Best Dumbbell Exercises for Bigger Biceps Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training The Best Dumbbell Exercises for Bigger Biceps The Top 5 Biceps Curls by Tanner Shuck December 16, 2021September 22, 2022 Tags Arms, Bodybuilding, Exercise Coaching Best Dumbbell Exercises for Biceps Dumbbells are the most versatile pieces of training equipment in existence. You can do countless exercises anytime, anywhere. Here are the five best dumbbell exercises for building bigger and stronger biceps: 1 Incline Dumbbell Curl Increasing the ROM (range of motion) and mechanical disadvantage with the incline bench forces the biceps to work much harder than traditional seated or standing curls. The larger ROM plus the big stretch on the muscle results in more hypertrophy. Do 3-4 sets of 8-12 reps with moderate weight. Emphasize a slower negative for each rep to maximize results. 2 Dumbbell Iso Curl Alternate arms each rep. Leave the non-working arm up in an isometric hold to maximize time under tension. Essentially, you keep tension on both biceps for the entire set. More time under tension, more hypertrophy. Perform 3-4 sets of 16-20 reps (8-10 reps each arm). 3 Zottman Curl Perform a supinated curl for the concentric (lifting phase) and a pronated curl for the eccentric (negative phase.) This will target both the biceps and brachialis. Do 3-4 sets of 8-15 reps. 4 Hammer Curl This is possibly the most effective dumbbell exercise for arms. The hammer curl targets the biceps, brachialis, and forearms. Perform these with your thumbs facing forward (neutral grip) and squeeze the dumbbells as tightly as possible while keeping them in front of your body to maximize TUT. You can go heavier on these than supinated curls, so choose a challenging weight. 5 Dumbbell Gun Walk Hammer-curl the dumbbells, hold an isometric hold at the top and walk for a set amount of time or distance. Like that? Try the towel gun walk next! Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Best Hip Openers for Great Squats These active openers will keep your back and knees healthy. And that translates into bigger, better squats. It Hurts Fix It, Training TJ Kuster June 12 Training 4 Directions to a Kick-Ass Back The Fortress believes there are four fundamental directions a weight must be pulled or lifted in order to build a kick-ass back. He calls it his Directional Back Training Principle and it has nothing to do with North and South. Training Rob Fortney November 19 Training Why Women Should Train Harder Than Men Women not only need to train harder than men, their physiology makes it so they can. Here's what every female lifter needs to know. For Women, Training Charles Staley November 15 Training Tip 5 Ways to Crank Up the Curl How to change the angle, offset the load, and increase TUT for bigger biceps. Training Justin Kompf January 11