5 Best Dumbbell Exercises For The Biceps Peak

I’m a huge admirer of free weights, particularly dumbbells, and virtually always use them to train my biceps. To my mind, anyone who does not practice dumbbell workouts for biceps training is missing the big opportunity to build his biceps muscles

Biceps growth is a popular weightlifting goal. These muscles comprise the majority of the upper arm and are responsible for flexing or stretching.

To properly bulk up your biceps, you must first realize that they are comprised of two different heads: the long head and the short head bicep.

Here are the 5 best dumbbell exercises for the biceps peak!

Also Read: How To Do Bent Over Concentration Curl – Exercise Guide

5 Best Dumbbell Exercises For Biceps Peak

The best exercises for your biceps that target your long head and short head are the same as popular exercises with a few changes.

If you want to get stronger biceps, you need to do a lot of dumbbell bicep workouts as part of your arm exercise.

As you can see, dumbbell bicep exercises are great because they can help you grow your biceps at a rate that you can’t get with a barbell, which is why they are so good.

So, try these bicep exercises to start building the peak and the strength at the same time.

1. Hammer Curls

Biceps Hammer curls are one of the greatest exercises for targeting the bicep brachii’s outer head.

Additionally, it works the chest and back muscles. If performed properly, this exercise can improve maximize your arm growth and increase your grip strength.

Dumbbell hammer curls are more beneficial in strengthening the forearms, wrists, and grip.

How to perform:

  • 1- Maintain a straight posture with your feet shoulder-width apart and grasp the dumbbells with your hands along the side of your body with your palms up 
  • 2- Maintain a straight back and elbows against your sides with a firm grip.
  • 3- Curl the weights up to the height of your shoulders by bending your elbows, keeping your upper arms perpendicular to the floor.
  • 4- Pause at the top of the movement for 2 seconds then gradually lower the dumbbells to the starting position by extending your arms in a controlled way while using the mind-muscle connection technique.
  • 5- Do 2–4 sets of 8–14 repetitions.

2. Biceps Curls

This is a critical exercise since it provides the foundation for the majority of other dumbbell bicep workouts. As a result, it is crucial to master the proper form.

Bicep curls are excellent for isolating your biceps and strengthening your arms, which can improve your athletic performance.

How to perform:

  • 1- Hold a pair of dumbbells at your sides, palms facing up (underhand grip) in a sitting or standing position
  • 2- Maintain a straight back and elbows aligned with your body.
  • 3- Bend your elbow and slowly and steadily raise your hand or hands towards your shoulder. Your upper arm and wrist should be stable (fixed position), just your forearm should be moved by bending your elbow joint.
  • 4- Pause at the top for a second and squeeze your biceps, then slowly lower your arms to the starting position.
  • 5- Repeat for 2-4 sets of 12 to 16 reps.

Pro Tip: Always maintain a sturdy torso and a straight spine. Avoid leaning backward as you raise the weight

3. Concentration Curls


Concentration curls are by far the most powerful workout for biceps strength and isolation.

Concentration curls with dumbbells will increase the concentration on squeezing the biceps muscles without pushing your body, which helps in boosting muscle tension.

This is an excellent exercise for stimulating the biceps and increasing strength.

How to perform:

  • 1- Grasp the dumbbell with your left hand in an underhand grip while seated on a gym bench.
  • 2- Your feet should be parallel to the ground, approximately shoulder-width apart, and with your feet pointed slightly outward.
  • 3- Hold the dumbbell with your arm completely extended, upper left arm lying on the inner half of your left thigh (between the hip and the knee).
  • 4- Now, squeeze your biceps, and curl the dumbbell up to your chest with your biceps fully contracted.
  • 4- Hold for 2 to 3 seconds at the top of the lift.
  • 5- Finally, return the dumbbell to the starting position.
  • 6- Rep until you reach your goal number of reps, then swap arms.

4. Incline Dumbbell Curls

The incline dumbbell curl is one of the best variations of the regular dumbbell curl and is used to develop stronger biceps.

The biceps is a challenging muscle to target, and modifying the angle of your incline can allow you to adjust the range of motion for a tighter contraction or a larger stretch.

Additionally, this workout is beneficial for developing the biceps peak.

How to perform:

  • 1- Adjust the angle of the incline bench to between 55 and 65 degrees, choose the ideal weight first from the rack, and sit erect with your back flat laying on the pad.
  • 2- With your palms facing up, take a deep breath and curl the two dumbbells toward your shoulders.
  • 3- As soon as your biceps are fully contracted, pause for a while then slowly bring the dumbbells back to the starting position.
  • 4- Repeat for the number of times you want, usually 2-4 sets of 10-12 reps.

Pro Tip: Avoid lifting the weight with your upper body. only move your forearms and focus on your biceps.

5. Dumbbell Preacher Curls


This workout is quite beneficial for your biceps, but it is difficult to perform. This exercise helps you in increasing the tension in your front-arm muscles, and these isolated movements are better than other training.

The preacher curl is not really the perfect exercise for engaging the biceps as it does not completely stretch the bicep and leads to irregular tension.

Preacher curls can be performed using dumbbells or a barbell.

How to perform:

  • 1- grasp a set of dumbbells or a barbell, and modify the preacher bench so that your armpits contact the head of the preacher bench.
  • 2-  Put your upper arm against the preacher curl while maintaining a straight back.
  • 3- While maintaining a straight back, curl the dumbbells into your shoulder or front delts while avoiding moving your upper arms.
  • 4- Squeeze your biceps by contracting them at the top of the movement.
  • 5- Reduce the dumbbell under control until your arm is fully extended, and then reverse the motion to return to the starting position.
  • 6- Repeat with the other arm, try to complete 3-5 sets of 8-14 reps for each arm.

Wrap Up

These, in my opinion, are the best dumbbell exercises for the biceps peak and growth.

I’ve always preferred free weights to other forms of exercise equipment. If you are a beginner or you’re not familiar with weightlifting, you can practice almost all of these routines with a cable instead of dumbbells like cable concentration curls.

Remember to perform the exercise safely and with proper technique. If you’re unsure about the instructions, seek the support of a fitness instructor or fitness specialist that knows more about strength training mistakes and how to fix them.

Hopefully, you enjoyed reading this article, If you have any queries or suggestions, please share them in the comment section below!


  1. Kostek, Mark T.; Knortz, Karen Kinesiology Corner, National Strength Coaches Association Journal: December 1980 – Volume 2 – Issue 6 – p 55-55
  2. Oliveira, Liliam F et al. “Effect of the shoulder position on the biceps brachii emg in different dumbbell curls.” Journal of sports science & medicine vol. 8,1 24-9. 1 Mar. 2009


Hassane Sghir
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