Apply These Bicep Workouts for Men at Home Using Dumbbells

bicep workouts for men at home with dumbbells
(Last Updated On: February 3, 2023)

Target Exercise Details (Men Bicep Workouts)

Body Part: Arms

Target Muscle:  Biceps

Equipment: Dumbbells

Category: Exercise for men


for men that are looking for developing there arm muscles, How can you build your biceps with dumbbells at home?

Doing Bicep Workouts for men will surely make you stronger, fitter and healthier if you start doing the correct best biceps workouts at home with dumbbells. It’s easy to get started with the exercise, but you need to be aware of the correct technique of grip, body placement, and other key factors that we are going to talk about.

Biceps are considered one of the most attractive and prominent muscles to show. That is why the muscles of the arms are important for you to increase the attractive figure of a man. So why not work your arm muscles starting today to make them stronger and bigger?

If you explore the anatomy of the biceps muscle, you will discover that it is just a muscle called “Biceps Brachii” as its structure consists of two parallel parts. The first part is long-headed while the second part is short-headed. The basic movement of the biceps ensures that you actively supinate the arm and flex the elbow.

While thinking about the best biceps exercises at home for men, it is not necessary to join a complex workout station or a gym, all you need is a pair of dumbbells. Do you have dumbbells at home? Whether it is lightweight or heavy, these are more than enough to complete this exercise.

Keep in mind that biceps exercises with dumbbells will only improve your biceps muscle if you perform regular, steady workouts. Doing these exercises in Blue Moon will never help with this matter. Make sure you are regular and consistent, as these two basic factors have a huge influence advantage on your workout results.

Before we go ahead and follow the below at-home exercise plan to improve your arms and biceps, let’s discuss a little about biceps muscle structure, benefits and light equipment to ensure your arm is safe before starting your workout.

Biceps Anatomy


Biceps Muscle Structure

The biceps muscle is located on the upper arm which has two heads that connect the “Delts” shoulders and elbows. Its main function is to flex the forearm and simplify its movements.

The biceps muscle has two fiber components, the Short Head and Long Head. The short head is responsible for the coracoid process of the scapula, and the long head to the supraglenoid tubercle of the scapula, which is the alternative name for the muscle called “The Bicep Brachii”.

Both biceps heads can be trained simultaneously using the same workout routines that will be discussed shortly.

Biceps Structure


Benefits of Biceps Workout

There are many benefits to biceps workouts, which target the upper body and blast the main core and arm muscles. Here is a list of other key benefits:

  • The main focus here is on working the biceps, but in these exercises you also target upper muscles other than the biceps as well. The muscles that are additionally affected are the brachialis and the brachioradialis. Only a limited number of exercises that can target these muscles.
  • It will tone your biceps and enhance their overall appearance. Biceps are highly visible muscles compared to other parts of the body, that when they are in proper shape and working outs, they appear to be prominent and thick, Which shape the unique, toned look that most men are looking for.
  • Another benefit is that it requires only simple equipment to start performing and can be done just about anywhere, at Home, outdoor or during your travel.
  • More weight can be lifted in this exercise which ultimately means more muscle mass.
  • It will not let you cheat on the number of reps, as it will keep your arms in a steady place and target your biceps properly.
  • Dumbbell curls are useful for people who want to get quick results in less time. This makes it a highly efficient workout for the arms.
  • The exercise will make your daily tasks easier as you do many voluntary and involuntary actions in one day, which are similar to the dumbbell preacher curl exercise. For example, when lifting your bag or while picking up a child. Therefore, this exercise is highly functional and useful in real life.


Safety Equipment

Before starting, it is highly recommended to wear elbow handles and Crossfit hand Grips to avoid any tissue damage or bone dislocation. Top bicep exercises mostly require these safe gears.

This simple safety grips equipment will protect you from tearing or wounding your hands over time while holding dumbbells and exercising.

It happened to me when I first started, a long time ago, I wasn’t using the grips, the dumbbells impacted my hands, then I discovered the difference after I started using them, there is a big difference.

Biceps-Safety-Grip Hand  forearm safety equipment

How to Warm Up Your Biceps?

Warm-up and stretching are an important part of every body part workout. According to a study, the warm-up should mimic the expected exercise by pumping those muscles.

We can do a warm-up with barbell preacher curls by having a set of 30 reps with an empty bar only once, also, this will give you a chance so you can get practice by performing with lightweights. Make sure your angle is flawless and try to make it slow.

For More Detailed Biceps Warm Up Before Workout to stimulate muscle flexibility before starting your workouts.


Best Bicep Workouts For Men at Home


1: Standing Dumbbell Biceps Curls

 (Target: Arm muscles – Biceps)

Standing Dumbbell Biceps Curls

This workout is similar to the traditional biceps exercise. It’s excellent for developing strength and density, by performing it. You will require controlled movement and grip to perform these biceps workouts at home.


Step 1: Choose a dumbbell of an appropriate weight with both hands. Stand straight with your feet shoulder width apart, back straight and keep a braced core.

Step 2: The palms should be facing forward so that the dumbbells hang at arm’s length.

Step 3: Do not move the upper arms, keep it fixed. Bend your elbows while curling the dumbbells. Continue until the biceps contraction while the dumbbells reach at shoulder level. Keep exhaling during this exercise.

Step 4: Pause for a few seconds, to restore your energy, and start moving the dumbbells back to the starting position. Keep your arms extended and exhale.


Important Tip

The elbows should be stationary while tucking the toes. Don’t forget to squeeze your biceps when you’re at the top of the lift. When the arms are extended the weights, should slowly come down. Perform this exercise in two sets of 13 reps each. Always take breaks while exercising.

2: Standing Hammer Curls

 (Target: Arm muscles – Biceps)


Hammer curlers are famous for the position or shape of the handle of the hammer like a Grip. This grip is maintained while using dumbbells for biceps exercises. This movement is definitely useful for making biceps just like a hammer.


Step 1: Choose a pair of lightweight dumbbells using your neutral grip. The palms should face each other. Keep the dumbbells by your sides.

Step 2: Keep the torso stationary. Move the dumbbells up toward the shoulders while bending your elbows.

Step 3: Stop before the dumbbells come close to touching the shoulders. This is the top position and you have to maintain it for a few seconds.

Step 4: Go back to the starting position by lowering the dumbbells. This required controlled movement. Start again with several reps.

Important Tip

Complete 3 sets containing of 12 reps. Between these sets, take a short break of at least 15 seconds. You can also curl the arm to make an alternate hammer.

3: Kneeling Single Arm Curl

(TargetUpper-body workout to blast your core and biceps)

Kneeling Single Arm Curl - Biceps Workout

This workout is excellent for the best biceps workouts at home to support men in a great manner. It Provides fast toned arms without intense exercise. On the other hand, a kneeling position is good for keeping the rest of the body free from the pressure of weight, only tension on the arms. (Make sure your knee is place on a comfortable surface)


Step 1: Pick a dumbbell in the left hand with the palm facing your thighs. Choose another dumbbell in your right hand, but the palms of your hands will face outward in this direction.

Step 2: Begin by curling the dumbbells with your right hand without moving the upper arm. This will also require bending the elbow. Bring your elbow to be close to your shoulder.

Step 3: Pause for a few seconds and start lowering the dumbbells slowly. This will take you to the starting position. Start the exercise again as soon as you straighten your arm.

Important Tip

First of all, you have to complete the sets on your right hand. After finishing with the right hand you can move to the left hand. Complete at least two sets of 10 reps each. Take a 10-second rest after completing 12 reps or sets.

4: Concentration Curl

 (Target: Main Arm Muscles – Biceps)


This is a unique exercise because it is different from all the other movements. Remember, there is no exercise that matches this. According to research, performing dumbbells is very accurate with this position, with great impact n biceps. With this exercise, it is easy to achieve an accuracy or perfection rate of 97% on the biceps.



Step 1: Use a flat bench to sit down and keep the legs spread. Bend your knees and flat your feet on floor, while keep a light weight dumbbell inside the legs holding with one hand.

Step 2: Use one hand to grab the underhand of bench, and the other to grab the dumbbell. Place the back of upper part of your arm on the inner thigh using the same side. The palm of the hand should be away from the thighs.

Step 3: Extend the arms while trying to curl the weight upwards. This will make a smooth arc and contract the biceps. Keep exhaling in order to ensure stability. Hold this position on the second shoulder.

Step 4: Return to starting position while ensuring a controlled position. Swing arms while inhaling. You can use the second arm for this purpose.


Important Tip

Try to keep the dumbbells off the ground during this exercise. Complete at least 4 sets of this workout with 8 reps. Take a short 15-second break.

5: Burpee Push-Ups

(Target: Burpee Push-Ups exercise that primarily targets the chest with biceps and to a lesser degree targets the calves, forearms, groin, lower back, quads and triceps)

(Equipment: No equipment is required, body weight only)

Burpee Push-Ups

This is similar to traditional push-ups. However, they are more efficient than traditional push-ups, as they work the body core, biceps and shoulders.


Step 1: Put your hand on the floor to squat down.

Step 2: Get into a plank position and drop down to a simple push-up.

Step 3: Push up again to return to plank position.

Step 4: Jump in the air, while keeping the arms straight. Return to starting position to repeat.

Important Tip: Continue the exercise for at least 60 seconds without taking a rest.


How Much Weight Should You lift for Biceps?

The main factor depends on your gender and the level of strength you reach, on average for beginners women you can start with 9-16 lbs, for men 11-20 lbs, for intermediate level you can increase the weight by 45-55 lbs, which means 3 X the weight, and so on.

But it is important not to compare the required weight as a standard for all body sizes, because it is different, and what suits you will not suit others, so instead you can use the following rules:

  • Follow the number of reps as the first major priority factor and adjust accordingly the required dumbbell weights as the second factor.
  • It is better to use a lighter weight to train your biceps, and accordingly you have to increase the number of repetitions. The best routine is to practice 7-14 reps during 2-3 sets. It means that if you complete 14 repetitions for all 3 sets, it means that you are using very lighter weights, and if you do not complete 7 reps it means that weights it is too heavy for you, so you should adjust the weights accordingly.



Biceps exercises with dumbbells is a great exercise that has high benefits for your body all the time, to keep you fit and in great body shape.

You have to follow the different biceps exercises above to gain those toned muscles, and pay attention to how much weight you need to lift, based on your level of experience, gender, and body size.

I publish a detailed article on Dumbbell Preacher Curl to Increase Biceps Peak Muscle, Strength and Shape. You can review the value of the benefits, variations, and alternatives of this exercise, to build your arms to the next level.

Moreover, if you have multiple dumbbells, you should organize the exercise area and save more space during the exercise, and you can store them in a vertical dumbbell rack which is a smart option to organize the weights in a safe place.

The last routine that you can practice with, through this useful biceps-strengthening tool at home at anytime with the Reliance Adjustable Power Twister, It is a lighter weight than a regular dumbbell, which uses hydraulic resistance rather than gravity to generate the required force to build the muscles of your arms.

To get the most efficient and effective arm muscles by sculpting, and well-balanced arms, it is essential that you begin the exercise to strengthen the « Triceps Muscle », it is just as equally important as the biceps.

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