- Dumbbell Supinated Biceps Curl.
- Dumbbell Reverse Biceps Curl.
- Dumbbell Hammer Curl.
- Zottman Biceps Curl.
- Concentration Biceps Curl.
- Dumbbell Incline Biceps Curl.
- Dumbbell Wall Biceps Curl.
Can you build biceps with dumbbells?
Alternating dumbbell curls will be your foundation bicep exercise for a bicep workout at home. The curl requires a rotation of your forearm as you perform the curl, and is a top bicep exercise to build your biceps. Standing dumbbell curls can be done in unison, or alternating one arm at a time.
How do you get big biceps with dumbbells?
Is 3 exercises enough for biceps?
When designing a routine, choose three to four different biceps exercises, doing each for three sets of 12 reps. You can also do them as part of a circuit, performing one bicep exercise after the next with no rest. You will generally need to go lighter for this, but will definitely feel the burn.