Bicep Exercises List: 43 Dumbbell Curl Variations With Video Demos

This page lists all 43 bicep exercises in the LifeBuddy exercise library. Each one links to its own page with a video demo, form tips and the muscles it works.

Every move here uses dumbbells; there are no bodyweight biceps exercises in this list. It covers standard and alternating curls, hammer curls, concentration curls, reverse-grip and Zottman curls, slow-lowering and hold variations, and seated versions you can do on a chair.

How to use this list: pick 3–5 exercises for one session and mix grips: a palms-up curl, a hammer curl with palms facing in, and a reverse or Zottman curl with palms down. Keep your elbows still and lower each rep under control.

• Curls: the standard standing dumbbell curl.
• Hammer Curls, with palms facing each other.
• Concentrated Curls: concentration curls, one arm at a time, with your free hand on a chair.
• Zottman Curl: up with palms up, down with palms down.
• Drag Curls and Reverse Grip Curls.

Want a plan rather than a list? Our guide to bicep workouts explains the long head, short head and brachialis and picks curls for each. LifeBuddy’s Dumbbell Home Workout app has dumbbell plans for every muscle group, from beginner to advanced, in 15–30 minute workouts. It is free to download, with an optional subscription.