Best biceps exercises with dumbbells

Exercises where biceps are a main mover and that need a pair of dumbbells, plus a bench at most. Best muscle growth rating first, with more weight on ratings several sources agree on. The full biceps ranking covers every kind of equipment.

  1. 1Dumbbell concentration curl, start positionDumbbell concentration curlElbow flexionDumbbellsVery good; among the better picks for the muscle. Also works forearms.
    Growth
    4.0 3 sources
  2. 2Standing dumbbell curl, start positionStanding dumbbell curlElbow flexionDumbbellsVery good; among the better picks for the muscle. Little tension in the stretch. Also works forearms.
    Growth
    3.8 4 sources
  3. 3Preacher hammer curl, start positionPreacher hammer curlElbow flexionDumbbellsTop tier for the target muscle. Also works forearms.
    Growth
    5.0 1 source
  4. 4Incline dumbbell curl, start positionIncline dumbbell curlElbow flexionDumbbellsVery good; among the better picks for the muscle. Moderate tension in the stretch. Also works forearms.
    Growth
    3.5 6 sources
  5. 5Dumbbell preacher curl, start positionDumbbell preacher curlElbow flexionDumbbellsVery good; among the better picks for the muscle. Hard in the stretched position. Also works forearms.
    Growth
    3.5 4 sources
  6. 6Lying dumbbell curl, start positionLying dumbbell curlElbow flexionDumbbellsVery good; among the better picks for the muscle. Peak tension at a deep stretch. Also works forearms.
    Growth
    4.0 1 source
  7. 7Reverse Zottman curl, start positionReverse Zottman curlElbow flexionDumbbellsVery good; among the better picks for the muscle. Also works forearms.
    Growth
    3.5 2 sources
  8. 8Dumbbell hammer curl, start positionDumbbell hammer curlElbow flexionDumbbellsSolid; a reasonable default. Also works forearms.
    Growth
    3.0 3 sources
  9. 9Vertical-arm preacher curl, start positionVertical-arm preacher curlElbow flexionDumbbellsBelow average; better options exist for every goal. Also works forearms.
    Growth
    2.0 1 source
  10. 10Waiter curl, start positionWaiter curlElbow flexionDumbbellsPoor stimulus; little growth even near failure. Also works forearms.
    Growth
    1.0 1 source

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