A Few Great Dumbbell Bicep Exercises to Try for Your Next Workout

Some people would venture to say that their favorite muscle group to work is? That’s right, the biceps! Most gym goers typically train them at the end of their workout and leave the gym with a great “pump.” What are your favorite dumbbell arms exercises to do? Here are a few great bicep exercises selected by the Jefit team. If there is one that you haven’t tried as of yet, add it to your next workout and let us know what you think. Stay strong together.

Dumbbell Alternating Bicep Curl

There is a reason why this is the most popular dumbbell bicep exercise in the Jefit database. Begin the exercise with each dumbbells down by your side. As you flex your elbow to curl the weight upward, keep the wrist in a neutral position. When the dumbbell clears the body rotate the wrist upward (supination) until the dumbbell is up towards the chest. As a result, you’ll work the forearms muscles as well as the biceps, so the entire arm gets worked, now that is a good reason.

Hammer Curl

This is a great exercise that really targets the four layers of forearm muscles. Grip strength is important for everything from activities of living to gym workouts.

Dumbbell Concentration Curl

This is a great dumbbell exercise if you’re looking to add more of a peak to your biceps muscles.

Alternating Incline Curl

This is a tough exercise to cheat on, especially when the dumbbells are heavy. The exercise does a terrific job, due to the effects of gravity, at keeping the elbows locked-in to maintaining the same position.

Jefit DB Arm Exercise Routines

Here are a few strength training programs that include dumbbell bicep exercises.

Stay Strong Together

Join the more than eleven million members who’ve had great success using the Jefit app. The award-winning app comes equipped with an advanced, customizable workout planner. There is also a training log, the ability to track data and share workouts with friends. Take advantage of Jefits huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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