How To Build Your Biceps With Dumbbells Only (4 BEST Exercises!)

Guys.. I know we want those big biceps. That is why I am going to give you the 4 best exercises to build big big biceps with dumbbells only. Not only do you want to have big bicep mass, but you also want to have a great pump. So let’s get started with the exercises in how to build your biceps with dumbbells.

Exercise #1: DUMBBELL INCLINE CURL. When curling the weight, use a supinated grip, so keep the palms facing forward. Keep the elbows behind your body because when they are forward the dumbbells rest at the top of the movement. We want to keep resistance on the biceps for the whole range of motion in each rep of this exercise.

Exercise #2: UNILATERAL PREACHER CURLS. Make sure your upper arm is pressed flat against the bench pad. Preacher calls help eliminate the momentum, making it strictly just a bicep exercise. Make sure to use slow controlled movements, and hold the contraction for a couple seconds at the top of the movement.

Exercise #3: UNILATERAL DUMBBELL CURLS. Doing one bicep at a time allows for more time under tension, and the other bicep rests when working the other.

Exercise #4: CONCENTRATION CURLS. When doing this exercise, have a wide stance, rotate the dumbbell straight and have the tricep flat against the thigh. That way gravity is pushing down on the dumbbell the whole time, keeping more time under tension on the biceps.

These are my top 4 exercises to build your biceps and get a great pump. Aim for 3 sets of 8-12 reps for all of these exercises. You can do this twice a week to really help build your biceps. It is important to really make sure that you are using more time under tension with each rep, by controlling the movement and using proper form.

Alright guys, that wraps up this video tutorial on how to build your biceps with dumbbells only. Make sure to subscribe to our channel for more videos on how to build more muscle and get ripped at home.

[LiveAnabolic]

I have an awesome video for you...Because I'm going to take you through 4 of the BEST exercises you can do at home...To build BIG biceps. You don't need fancy equipment, or bands, or barbells... whatever pair of dumbbells you have at home will likely work great...

[rounaksubramanian]

All exercises are very excellent and brilliant sirji of biceps and they are my favorite exercises and keep it up and keep going hard and be strong always

[frankbair]

Gary. Thanks for the simplicity, form emphasis and your focus on variety. Well done video !

[SeaMonster]

Gary, you're the man. You're hard to beat for being motivational. The best out there. I am following your program and the transformation is remarkable. Thanks, bro.

[frankmirandosr]

Do those Exercise’s for the Biceps most of the time. I do throw in strict Barbell curls as well. Thanks Gary, your technique is perfect. Appreciate your videos!!

[davidcampbell]

That's some good stuff. Shows what I've been doing wrong for years.

[mikesims]

I'm just getting started. 63 years old. Not in terrible shape. I'm trying to decide which adjustable dumbbell set to buy. Ativafit (72lbs) and the Core (50lbs). Do you think I will end up needing the extra 20 lbs. I really like your videos. They are definitely inspiring me.
Thanks

[Ammo-kl]

Great work out and awesome instruction vide

[johnkelly]

Wonderful explanations! Thanks for sharing!

[carlor.s.]

I do three of those & now I know the Concentration curl that I will add in. Grazie!

[larrystecker]

72 years old, do full body workout 4 times a week. Should I add this bicep workout to my regular workout or just do one or the other?

[frankmgallo]

Gary great job very informative nothing like someone doing work out video that know the Scientific side of it all so. Thanks bro

[wbifqtc]

Good job sir, I like it, concise, thank you.

[jamesbrandow]

Love it! Thanks for such good teaching.

[jamestongas]

Awesome techniques coach. A huge help to make each exercise as effective as possible. Awesome physique dude. You are an inspiration for a older gentleman. 💪👍

[awarland]

Thank you so much for this video ❤ learning so much ❤

[mr.smilez]

Dam this 🔥 my biceps with less weights good stuff

[norvellsmith]

Gary, thanks for the videos. Do you recommend any particular combination of exercises, such as shoulders/chest/back or biceps/triceps/legs? Thanks for the great instructions and motivation!

[j.j.l.]

What's the alternative if you don't have an incline bench?

[stefanatchia]

Thanks Gary, can i do this set of exercise plus some triceps or keep them separate? Thanks. Btw i have been using your training and seeing real changes! Huge thanks!!