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The Best Dumbbell Biceps Workout

Add serious size to your arms with this four-move dumbbell biceps workout.

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  • 45 min

  • 4

  • Yes

alternating dumbbell biceps curl
alternating dumbbell biceps curl

Are you a rule-breaker? If so, this workout will hit all your sweet spots. More the type to walk the straight and narrow? You might think cheating on an exercise is only cheating your muscles of the best possible stimulus, but there are times when cheating can do a man good. How else do you explain all the guys with mountainous biceps slinging dumbbells to their shoulders on curls?  

While we don’t recommend making bad form a staple in your workouts, we’ll admit that sometimes it helps to break the rules, and with this dumbbell-only routine, we’ll teach you how to cheat to win.


The workout starts with strict dumbbell curls. Since you’ll be fresh, you should have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. The drag curl follows—another movement that relies on precise form and prevents your shoulders or back from assisting. Later, you can loosen up, doing curls again but this time with intentional cheating. At this point, you’ll be tired and unable to execute reps with perfect technique anyway, so you’ll get a little help from your hips to power through your sticking point. Your biceps will still be working hard, and with most of your workout accomplished, all you need do now is top them off with blood to ensure the greatest growth.

SEE ALSO: The Change-Up Biceps Routine


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Dumbbell Biceps Routine

Exercise 2 of 4

Drag Curl

60 sec
How to
Perform as you would the conventional dumbbell curl, but stand tall and drive your elbows back as you curl so the head of each dumbbell touches the front of your body throughout the rep. (Keep your palms facing up the whole time).
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