Curated collection
dumbbells biceps exercises
This collection prioritizes movements that train biceps with dumbbells. Choose exercises that fit your experience, use controlled reps, and turn the list into a timed routine when you are ready.
horizontal pull
beginner
Dumbbell Bent-Over Row
lats · mid-back
90s resthorizontal pull
beginner
Dumbbell One-Arm Row
lats · mid-back
90s resthorizontal pull
beginner
Dumbbell Chest-Supported Row
mid-back · lats
90s restisolation
beginner
Dumbbell Biceps Curl
biceps
60s restisolation
beginner
Dumbbell Hammer Curl
biceps · forearms
60s restTurn these exercises into a routine.
Get a balanced plan that fits the time you have.