7 Best Biceps Exercises for Beginners

Table of Contents 

Description 
Benifits 
Top Biceps workout for Bigger Arms 

• Dumbbell Curl
• Concentration curl 
• Preacher Curl 
• Hammer Curl 
• Spider Curl
• Zott man Curl 
• Cable Curl
• Incline Curl

Tips 

FaQ.

Description

Biceps exercise is a favorite of everyone, its the buzz in every gym, because whenever you wear a T-shirt, the arm is the only muscle which provides you with an attractive and muscular look. This is the reason people forcibly add to their routine, even if it is not that specific workout day. 

Many people have a misconception that if you train a specific part of muscle every single day, it will grow quickly, but this does not happen. Let's understand the reason for this. When you train, your muscles break down, the tissues get fatigued, then you need recovery. When you take proper rest, only then do your biceps grow. Along with that, progressive overload is also necessary.

If we talk about arm training, everyone has only one name in their word - biceps curl, but no one tells them that, by doing this only an arm pump is visible, but to gain size and increase strength, you also need new techniques and proper guidance. Then start with us. Here we come with the best biceps variation for you.

Benefits

Helps you to lift heavyweight.

It gives improvement in pull ups and rowing moment.

It also provides good gripping and balance during your Front squat.

Strengthens the muscles of your full upper body.

“Training your biceps improves more than aesthetics. It boosts your ability to lift, row, and grip — both in the gym and in daily life.” says Brad Schoenfeld, PhD – Muscle Hypertrophy Expert.

Top Biceps Workouts for Bigger Arms 

 

Dumbbell Curl

This variation is the same as the standard barbell. The only difference is that you will use dumbbells. Most of the athletes use this form to fix their muscle imbalances.

• Choose a weight of your choice, and stand straight holding a dumbbell in each hand, keeping your feet close to each other. 
• Inhale, chest lifts, bring the dumbbell in upward direction, squeeze the muscle well.
• Pause and slowly bring the weight down, then repeat with the other hand as well, ensuring not to tilt your arm while lifting, make it fix.

Concentration curl

It trains both long head and short head, and also helps in giving a round shape. Here, the position of the arm becomes strict, and doing cheat reps is equal to zero. Each and every repetition focuses on your muscle fibers only, also strengthen your arm.

• Pick a weight and sit down holding a dumbbell in one hand, put your arms on your thighs, make sure your forearm is in a hanging position. 
• Inhale, then elevate the dumbbell, contract the muscles well.
• Pause, then bring the dumbbell downwards, then take it in the other hand.
• Repeat, perform 3 sets 8–10 reps.

Read more: 7 Best Triceps Exercise Cable | Variations, Benefits, Tips, Comparison

Precher curl

This variation provides a definition of your biceps. Here you need to be more careful. If you are going with heavy weight, the risk of muscle tearing increases. For the safe side, it is better to do it with a medium weight.

• Seat on the preacher's bench, set your arms properly on the bench, make sure your armpits are fully covered. 
• Have a grip on the bar, chest up, then raise the bar in an upward direction, squeeze the muscles. 
• Pause.
• Exhale, and lower the weight down in a controlled manner 
• Repeat.

Hammer curl

This variation trains your forearm along with your biceps and also strengthens the elbow joint. Many beginners make this mistake here. They take heavy weights after watching other athletes and lift the weights by swinging their bodies. It can injure your shoulder as well as lower back muscles. "Hammer curls are one of the most effective arm exercises because they target not just the biceps, but also the brachialis — the muscle that adds thickness and width to your upper arm." says Jeff Cavaliere, MS PT (Athlean-X).

• Stand straight holding the dumbbells in both hands.
• Take a deep breath, retract the shoulders.
• Bring the weights ascending, squeeze, take a pause.
• Then bring the dumbbells downwards while maintaining muscle tension.

Spider curl

Here, it works in your peak bicep contraction and also engages the shoulder muscles. People make a lot of mistakes, and for this reason, their growth is not visible, as they move their elbows too much while lifting a weight and not performing the negative (eccentric) in a control manner.

• Set the bench to 30–45 degrees, take the EZ/straight bar, choose a weight.
• Lie down upon the bench, hold the barbell and make a good grip, retract the shoulders.
• Take a deep breath, lift the bar upwards, contract the muscles well.
• Simultaneously bring the weight down in a slow manner while exhaling. 

Zott man curl 

This is a very good exercise, which trains your brachioradialis along with biceps muscles. Here, many gymgoers neglect while performing the eccentric, putting a lot of force on their forearms while bringing them downwards, which increases the chances of wrist injury. "Zott man curls are a smart way to train multiple muscle groups in the arms without increasing workout time. It’s efficiency and intensity in one move." says Men’s Health Fitness Advisor.

• Take the dumbbells in both your hands and stand tall, confirm to take medium weight, 
• Inhale, lift up the chest, then lift the dumbbell skyward, squeeze the muscle.
• After that rotate your wrist, like in the position of reverse curl. 
• Bring the dumbbell down, in a controlled manner, then repeat.

Cable Curls

This variation is the same as standard biceps curl, still alot of beginners are not able to make the mind muscle connection, they bend their wrists too much during the lift and, due to not having the full range moment, therefore, no growth is visible even after doing it for months and months.

• Get into a cable machine and set the pulley to low, attach the bar.
• Take a step backward while pulling the bar, the range of motion.
• Inhale, pull back the shoulder, then take the bar in the upward direction, contract. 
• Take a pause. 
• Simultaneously release the bar downwards in a controlled manner while exhaling.

Incline curl

Here, many beginners, after seeing professional athletes, think it's a magic variation where those people are making big biceps. With enthusiasm and lack of knowledge, they do make blunders and get injured.

• Get on the bench, set it at 30–45 degrees, hold the dumbbells in both hands 
• Lie down on your back upon the bench. Retract your shoulders, and make sure your arms are straight to the shoulders, not too far back, Inhale.
• lift the dumbbells, Pause, then slowly release the weights down.
• Repeat.

Tips

Firstly, warm up your arms well before starting.

Give a proper rest to the arms, it's enough to have at least 2 workout session. 

Add forearms exercise in your bicep routine, it helps you in both gripping and lifting.

If you are experiencing pain in your wrists, you can use EZ bar.

“The eccentric part of the curl (lowering the weight) is where a lot of muscle damage — and growth — occurs. Control it.” says Dr. Layne Norton, PhD.

 FAQ

1.What exercise grows biceps the most?

Ans. Barbell curl and Incline dumbbell curl grow your biceps well. 

2.What is the best biceps exercise?

Ans. Barbell curl is the best variation of biceps exercise.

3.What is the best exercise for biceps without equipment?

Ans.You can do chin-ups, which is most effective for biceps muscles. 

4.What exercise targets biceps?

Ans.Concentration curl is the only exercise that trains the entire biceps.