The best dumbbell exercises for biceps are listed below. Dumbbell training for the bi’s is one of the best arm developing workouts there is. You not only can build bicep mass, but also develop definition and peak in the biceps through the use of dumbbells. You also will work both your arms equally, as opposed to just using a straight curl bar, where often times one arm is doing a little more work than the other, hence their development becomes out of balance.
Standing Dumbbell Curls :
These are powerful movements and will develop overall mass in the biceps. These will be your “heavy” bicep exercise, where you focus on lifting heavy without sacrificing form. Because your standing you can curl heavy weight up and still maintain good form. But, standing dumbbell curls also allows for you to safely “cheat” on your last few reps. Arnold use to use “cheat curls” to pound out his last few reps that really put size on his bi’s.
Seated Incline Curl :
These are excellent bicep developers. They isolate your bi’s at an angle and really force the peak or low bicep to get worked good. You sit on an incline bench, and alternate curls. You will use a much lighter weight than you did with standing curls, and the motion tends to be a bit slower, more concentrated. You can also perform effective negatives on this exercise, slowly lowering the weight on your way down for the last few reps. Some trainees, for their last reps, will cheat the dumbbell all the way up, then very slowly lower it down for muscle building negative reps.