Bicep dumbbell exercises
By Ossian Hempel ·
The GainsLog exercise library has 17 dumbbell exercises that target your biceps. 5 of them are used in the app's programs or suggested by its program builder.
- Exercises
- 17
- Joint actions
- 1
- In GainsLog programs
- 5
- Balanced weekly sets, default profile
- 5 to 12
Elbow flexion
The elbow bends. 17 exercises.
| Exercise | Equipment | Type | Notes |
|---|---|---|---|
| Dumbbell Single Arm Preacher CurlDumbbells · Isolation · In GainsLog programs | Dumbbells | Isolation | In GainsLog programs |
| Hammer CurlDumbbells · Isolation · In GainsLog programs | Dumbbells | Isolation | In GainsLog programs |
| Incline Dumbbell CurlDumbbells · Isolation · In GainsLog programs, Incline | Dumbbells | Isolation | In GainsLog programs, Incline |
| Seated Hammer CurlDumbbells · Isolation · In GainsLog programs | Dumbbells | Isolation | In GainsLog programs |
| Single Arm Preacher Hammer CurlDumbbells · Isolation · In GainsLog programs | Dumbbells | Isolation | In GainsLog programs |
| Alternating Dumbbell CurlDumbbells · Isolation | Dumbbells | Isolation | |
| Alternating Hammer CurlDumbbells · Isolation | Dumbbells | Isolation | |
| Dumbbell CurlDumbbells · Isolation | Dumbbells | Isolation | |
| Dumbbell Preacher Hammer CurlDumbbells · Isolation | Dumbbells | Isolation | |
| Dumbbell Spider CurlDumbbells · Isolation | Dumbbells | Isolation | |
| Incline Hammer CurlDumbbells · Isolation · Incline | Dumbbells | Isolation | Incline |
| Recline Hammer CurlDumbbells · Isolation | Dumbbells | Isolation | |
| Reverse Zotman CurlDumbbells · Isolation | Dumbbells | Isolation | |
| Seated Alternating Dumbbell CurlDumbbells · Isolation | Dumbbells | Isolation | |
| Seated Alternating Hammer CurlDumbbells · Isolation | Dumbbells | Isolation | |
| Seated Dumbbell CurlDumbbells · Isolation | Dumbbells | Isolation | |
| Zotman CurlDumbbells · Isolation | Dumbbells | Isolation |
Log your bicep dumbbell work in GainsLog
Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.
In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the program builder.
How many sets of biceps a week?
GainsLog's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your biceps is 5 to 12 sets a week at a balanced priority and 10 to 15 when you make the muscle a focus. The builder recommends no more than 5 sets for one muscle in a single workout.
On the female profile the balanced range is 0 to 12.
A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the biceps range, whatever the equipment.
| Priority | Default profile | Female profile |
|---|---|---|
| Focus | 10 to 15 | 10 to 15 |
| Balanced | 5 to 12 | 0 to 12 |
| Deprioritized | 1 to 5 | 1 |
Rate your program's weekly sets in GainsLog
GainsLog's program builder rates your program against these set ranges for every muscle.
FAQ
- Which bicep dumbbell exercises does GainsLog use in its programs?
- Dumbbell Single Arm Preacher Curl, Hammer Curl, Incline Dumbbell Curl, Seated Hammer Curl, and Single Arm Preacher Hammer Curl. The app uses these bicep dumbbell exercises in its ready-made programs or workout templates, or suggests them in the program builder.
- How many sets of bicep exercises should I do a week?
- GainsLog's program builder rates a program against 5 to 12 working sets a week for your biceps at a balanced priority on the default profile, and 10 to 15 when the muscle is a focus. The builder recommends no more than 5 in one workout. Sets with dumbbells, machines, cables and barbells all count toward the same total. On the female profile the balanced range is 0 to 12.
- Which bicep dumbbell exercises are compound?
- None. The GainsLog library tags all 17 as isolation exercises.