By Joshua Van, Founder and Senior Editor, Dad Bod 40
What’s good, my fellow dads? It’s Joshua Van, your buddy from Dad Bod 40, where we’re all about helping guys over 40 get strong, eat smarter, and live better. I’ve been hitting the weights for over 15 years, got my personal trainer cert in my back pocket, and I’m pumped to share my favorite bicep workout with dumbbells. This is for us dads who want arms that turn heads without wrecking our joints. New to lifting? Trying to get huge arms? Or just need a thorough bicep workout using dumbbells? I’ve got you covered, whether you want to get your biceps to pop and let that dad bod shine!
Dad Bod 40 S
- A bicep workout with only dumbbells is perfect for crushing it at home or the gym with minimal gear.
- Want bigger arms? A bicep workout with dumbbells for mass with heavy weights and solid form is your jam.
- New guys, no stress—a bicep workout with dumbbells for beginners is easy and safe to start with.
- Got a bench? A bicep workout with dumbbells and bench stretches your biceps for extra growth.
- Eat right, sleep well, and drink water to make your full bicep workout with dumbbells shine.
Why Dumbbells Are a Dad’s Arm-Day Hero
I’m a huge fan of dumbbells, and once you try this workout, you’ll be too. They’re kind to your joints, let you move naturally, and make both arms pull their weight—no cheating with your stronger side like you can with a barbell. I read a 2024 piece in the Journal of Strength and Conditioning Research that says dumbbells are awesome for keeping us moving strong as we get older. You can do an arm workout with only dumbbells in your garage, basement, or gym, hitting your biceps from all sides to build some real muscle.
Why Dumbbell Bicep Workouts Are Gold for Dads Over 40
- Joint-Saver: You can twist your wrists, keeping your elbows and shoulders from getting cranky.
- No Fancy Setup: Bicep exercises with only dumbbells mean you’re good with just a pair.
- Get Jacked: Add more weight for a bicep workout with dumbbells for mass.
- Home Gym Vibes: All you need is dumbbells, and you’re ready to roll.
What’s Going On with Your Biceps?
First of all, let’s have a chat about your biceps. Your biceps have two heads, the long head and the short head. These guys flex your elbow and supinate your forearm. Underneath the biceps are your brachialis muscles. These are what gives your arms that full, meaty appearance. You also have brachioradial is muscles, which are important for grip strength. A good bicep workout with dumbbells will target all of these areas, giving you full, beefy arms.
Your Complete Bicep Workout with Dumbbells
This complete bicep workout with dumbbells is made for us over-40 dads, mixing hard work with enough rest to keep you feeling good. Grab some adjustable dumbbells and a bench if you’ve got one. Hit this 2–3x per week, taking 2 days off between workouts to allow your biceps time to recover and grow.
Warm-Up (5–10 Minutes) Exercise Duration
- Arm Circles: Swing your arms in circles to loosen up your joints. 30 seconds each direction
- Jumping Jacks or Brisk Walk: Get your heart rate up. 2–3 minutes
- Light Curls: Grab a 5–10 lb dumbbell in each hand and perform 1 set of 15 curls. 1 set of 15
The Workout
1. Standing Dumbbell Curl (Perfect for New Dudes)
- What It Hits: Both biceps heads
- Execution:
- Position yourself erect with the legs shoulder-width apart, and holding a dumbbell in each hand, palms facing the torso.
- Flex the arms and raise the weights towards the shoulders, maintaining the elbows at the sides.
- Slowly, in about 3 seconds or so, return them back down to the starting position, feeling the contraction on the lowering phase.
- Sets/Reps: 3×10-12
- Why I’m Obsessed: This bicep workout with dumbbells for beginners is simple but starts building those arms fast.
- Tip: Don’t swing the weights. Tighten your core like you’re bracing for a shove.
2. Incline Dumbbell Curl (Bench Time)
- What It Hits: Long head of biceps, brachialis
- How to Do It:
- Set a bench to a 45-degree angle. Sit back on it with a dumbbell in each hand, palms up.
- Curl the weights up, keeping your elbows still, with your shoulders pressed into the bench.
- Lower them all the way down over 3 seconds, nice and easy.
- Sets/Reps: 3 sets of 8–10
- Why I’m Obsessed: This bicep workout with dumbbells and bench stretches your biceps out for some serious growth.
- Tip: Pick a lighter weight to keep it smooth—no jerking the weights up.
3. Target muscle: Brachialis, brachioradialis
Steps:
- Stand holding a pair of dumbbells with the palms facing each other as if you are holding a hammer.
- Perform the curl by bringing the weights up and thumbs pointing to the ceiling.
- Lower the dumbbells slowly.
- Sets/Reps: 3 sets of 10–12
- Lower them back down slow and steady.
- Sets/Reps: 3 sets of 10–12
- Why I’m Obsessed: This bicep workout with dumbbells for mass makes your arms look thick by hitting the brachialis.
- Tip: You can go a bit heavier, but don’t let your body rock to lift the weight.
4. Concentration Curl (Get Focused)
- What It Hits: Short head of the biceps
- Instructions:
- Sit on a bench with your legs out in front of you and place an elbow on your inner thigh, holding a dumbbell.
- Flex the dumbbell up to your shoulder and squeeze as hard as you can at the top.
- Slowly return to the starting position.
- Sets/Reps: 3 sets of 12–15 per arm
- Why I’m Obsessed: This bicep exercise with only dumbbells zeros in on the biceps for that sharp, peaked shape.
- Tip: Drag out the lowering part to make your biceps work harder.
5. Zottman Curl (Grip Strength for Days)
- What It Hits: Biceps, brachioradialis, forearms
- How to Do It:
- Hold dumbbells in front of you, palms facing up, as if you were about to start a traditional curl.
- Curl the weights all the way up to your shoulders.
- Flip your wrists over at the top so your palms face down, then slowly lower the weights.
- Sets/Reps: 3 sets of 10–12
- Why I’m Obsessed: If you’re like me and just want an arm workout that builds forearm strength with only dumbbells, this is it. We dads need strength in those forearms to keep hauling kids or groceries all day long.
- Tip: Keep it slow to avoid tweaking your wrists.
Cool Down (5 Minutes)
- Biceps Stretch: 20–30 seconds with each arm
- Forearm Stretch: 20–30 seconds with each hand
- Foam Roller: Roll out biceps and triceps.
Nutrition and Recovery Tips
To make your bicep workout with dumbbells really count, you’ve gotta eat and rest like a pro. Here’s what I do:
- Protein Is Key: I aim for 0.7–1g of protein per pound of body weight every day. A 2025 Nutrients study says eating protein right after lifting helps your muscles rebuild and grow.
- Supplements I Take: I only use creatine monohydrate (5g daily) and fish oils for easy-jointed-recovery-stays-tight supplements.
- Sleep: 7–9 hours per night for optimal testosterone and growth hormone release.
- Drink Water: I chug 3–4 liters a day to keep my muscles working right.
FAQs
Can I do a bicep workout with only dumbbells at home?
For sure! A bicep workout with only dumbbells is great for your living room or garage. Standing curls, hammer curls, and concentration curls just need dumbbells and a little space.
How often should guys over 40 hit biceps with dumbbells?
I do 2–3 bicep workout with dumbbells sessions a week, with 48 hours between. Us dads need that rest to recover.
What’s a good bicep workout with dumbbells for beginners?
Go with standing dumbbell curls and hammer curls, 3 sets of 10–12 reps each. These bicep workouts with dumbbells for beginners are easy to nail.
How do I get bigger biceps with a bicep workout with dumbbells?
Lift heavy on hammer curls and incline curls (8–10 reps) and keep upping the weight. Add a protein-heavy diet for a bicep workout with dumbbells for mass.
Do I need a bench for a bicep workout with dumbbells?
A bench is nice for incline curls, but you can still crush a full bicep workout with dumbbells with standing or seated moves.
References
- Journal of Strength and Conditioning Research, 2024. “Unilateral Strength Training With Dumbbells Improves Functional Fitness in Older Adults.”
- Nutrients, 2025. “Protein Timing and Muscle Hypertrophy in Aging Populations.”
- Men’s Health Dumbbell Club, 2025. “Year-Long Dumbbell Training Plan.”
