Dumbbells are arguably the most versatile tool for bicep training. Unlike barbells, they allow each arm to work independently, permit full range of motion, and enable dozens of effective curl variations.
But with so many options, which variations actually matter? Let me break down the most effective dumbbell curl types and explain when to use each one.
The Classic Standing Dumbbell Curl
The most fundamental curl variation. Stand with dumbbells at your sides, palms forward, and curl by flexing your biceps.
Best for: General bicep development, beginners learning curl mechanics.
Key technique points:
• Keep elbows pinned to your sides
• Supinate (turn palms up) if starting with neutral grip
• Control the negative—don't just drop the weight
• Avoid swinging; if you need momentum, go lighter
This is your bread-and-butter curl. If you do nothing else, do these with progressive overload and good form.
Hammer Curls
Hold the dumbbells with a neutral grip (palms facing each other) throughout the entire movement.
Best for: Brachialis development, forearm thickness, overall arm width.
Why they're special: The neutral grip shifts emphasis to the brachialis—the muscle under your biceps—and the brachioradialis in your forearm. Building these muscles adds thickness to your arm that standard curls miss.
Key points:
• Keep the neutral grip constant—no rotating
• Don't let the dumbbell tilt; keep it level
• Can be done standing, seated, or incline
Incline Dumbbell Curls
Lie back on an incline bench (30-45 degrees) and let your arms hang straight down before curling.
Best for: Long head of the biceps, bicep peak development.
Why they're special: The incline position stretches your biceps at the bottom of the movement. This stretch-under-load position places greater emphasis on the long head—the part of your biceps responsible for the "peak" when you flex.
Key points:
• Let arms hang fully at the start
• Don't swing—the stretch position is vulnerable
• Go lighter than standing curls; the stretch makes it harder
• Keep shoulder blades pressed into the bench
Concentration Curls
Sit on a bench, brace your elbow against your inner thigh, and curl one arm at a time.
Best for: Strict isolation, mind-muscle connection, finishing off the biceps.
Why they're special: EMG studies have shown very high bicep activation during concentration curls. The braced position eliminates all cheating and forces your biceps to do 100% of the work.
Key points:
• Elbow stays fixed against thigh—no movement
• Focus on squeezing at the top
• Use lighter weight than standing curls
• Great for pump and burnout sets
Preacher Dumbbell Curls
Use a preacher bench with dumbbells instead of a barbell.
Best for: Short head emphasis, strict form, working each arm independently.
Why they're special: Combines the isolation benefits of the preacher bench with the unilateral advantage of dumbbells. Each arm has to carry its own load, exposing and fixing imbalances.
Key points:
• Same setup as barbell preacher curls
• Can curl both arms together or alternate
• Full extension at bottom, squeeze at top
Zottman Curls
Curl up with a supinated grip (palms up), rotate to pronated grip (palms down) at top, lower with palms down, rotate back at bottom.
Best for: Complete arm development—biceps on the way up, brachioradialis and forearm extensors on the way down.
Why they're special: This is a two-for-one exercise. You get bicep work during the concentric (lifting) phase and forearm work during the eccentric (lowering) phase.
Key points:
• Rotate smoothly at top and bottom
• Lower slowly—the pronated grip is weaker
• Use lighter weight than standard curls
Spider Curls
Lie face-down on an incline bench (or use a spider curl station) and curl with your arms hanging straight down.
Best for: Peak contraction, short head emphasis, zero momentum.
Why they're special: The hanging position means gravity is pulling straight down through the entire range of motion. There's no "rest point" at the top or bottom—constant tension throughout.
Key points:
• Arms hang perpendicular to floor
• Squeeze hard at the top
• Don't swing—there's no way to cheat this one
Cross-Body (Pinwheel) Curls
Curl the dumbbell across your body toward the opposite shoulder instead of straight up.
Best for: Brachialis, different angle stimulus.
Why they're special: The cross-body path hits the brachialis from a slightly different angle than hammer curls. It also allows you to go a bit heavier due to the movement mechanics.
Drag Curls
Instead of curling in an arc, drag the dumbbells up your body by pulling your elbows back as you curl.
Best for: Long head emphasis, different stimulus.
Why they're special: By driving elbows back, you remove front deltoid involvement and increase the stretch on the long head. Different from standard curls in a way that can break plateaus.
How to Choose Which Variations to Use
For overall bicep mass: Standard curls, hammer curls, incline curls
For bicep peak: Incline curls, concentration curls, spider curls
For arm thickness: Hammer curls, cross-body curls, Zottman curls
For finishing/pump: Concentration curls, spider curls, any curl with high reps
Sample Dumbbell-Only Bicep Workout
1. Incline dumbbell curl: 3 sets x 10
2. Standing alternating curl: 3 sets x 10 each arm
3. Hammer curl: 3 sets x 12
4. Concentration curl: 2 sets x 15
This hits both bicep heads, the brachialis, and finishes with isolated pump work.
The Bottom Line
You don't need to do every curl variation in existence. Pick 2-3 that serve different purposes and do them consistently with good form and progressive overload.
The key is variety over time—rotate exercises every few months to provide fresh stimulus while still getting enough practice to progress on each movement.