10 Best Bicep Workouts – Best Bicep Exercise for Beginners

A lot of people going to gym without a proper plane and they do workout themselves is a bad idea. When people entered in gym first they doing Bicep workouts that aren’t effective and just doing themselves in a wrong way.

You should start bicep exercise with a proper plane; here are 10 best bicep workouts and bicep exercise these workouts will help you to increase bicep size. The bicep are may not be the biggest muscle group, but your biceps are the best show muscles in your body.

Bicep has two major muscles, 1) Long head muscle and 2) short head muscle and both muscle are arise from the shoulder blade. Strong Biceps are very important for your overall body; it’s gives you more strength in your hands and if you have bigger bicep, people will directly notice you.

Are you new to the world of biceps exercise, then you are a beginner at gym and you should start off with these fundamental bicep workouts. It’s not impossible to develop killer bicep, but you have to do some strict commitment to isolated bicep exercise, so here are best 10 bicep workout.

10 Best Bicep workouts and Best Bicep exercise

The best bicep exercise will give you strength, stability and it increase your muscle mass in your body, so here are we given best 10 bicep workouts and bicep exercise, these may help to you gain some muscle mass in your body.

01. Dumbbell Curls (Standing)

Dumbbell Curls for bicep workouts

This bicep exercise is one of the best and very effective bicep workouts. While doing this exercise use the weight that makes sense and you can handle the weight. You should do the exercise properly and give the tension to your bicep.

Take a pair of dumbbells and hold them in each hand, turn your arms towards palms facing your side. Bend your elbows and curl the dumbbells to the shoulder level and come back to the starting position.

(3-4 sets) (16-18 Rep) (45 Sec Rest)

02. Hammer Curls

Hammer curl for bicep workouts

Hammer curls is well-known exercise in Bicep workouts, this workout is hit the small muscle areas and great for mass. This exercise gives the more work for your bicep (brachii and brachialis).

Take a pair of dumbbells and hold them in each hand, turn your arms towards palms facing your side. Bend your elbows and curl the dumbbells to the shoulder level and come back to the starting position. This bicep exercise is similar to dumbbell curl, but just the hitting the technics are different.

(3-4 sets) (16-18 Rep) (45 Sec Rest)

03. Preacher Curls

Preacher Curls for bicep workouts

This exercise is very effective for your bicep, but it’s hard to do. This exercise is help you to add more tension to your front-arm muscles, and these workout isolated movement is excellent compare to other workouts. You can do preacher curl with dumbbells or also with barbell.

Hold a pair of dumbbells or barbell with your hands, and adjust the preacher bench so your armpits are touching the top of the preacher bench. Bend your elbows and curl the dumbbells or bar towards your shoulder without moving upper arms and slowly reverse back to the starting position.   

(3 sets double handed and 2 sets single handed) (16-18 Rep) (50 Sec Rest)

04. EZ Bar Curl

 EZ Bar Curl for bicep exercise

This exercise is very effective for your longer and shorter heads, also effective for your width of your bicep. This workout is allows you to load some more weight compare to other bicep exercise, but add the weight that you can do the exercise properly.

Hold the EZ bar with your hands and hold it tight in front of your thighs. Bend your elbows and Curl the bar to the shoulder level, and slowly reverse the movement to the starting point.

(3-4 sets) (16-18 Rep) (30 Sec Rest)

05. Incline seated Dumbbell Curl

Incline Dumbbell Curl for bicep workouts

This exercise is very important for your bicep; it’s difficult to do but very effective and this exercise is isolates your bicep. This exercise is opposite to the decline position; you’ll lie on your back and allowing your arms to drop down. This exercise gives the more tension to your long head of your bicep.

Take a pair of dumbbells, use a bench set of 45 degrees incline and lie with your back facing up. Bend your elbows and curl the dumbbells to the shoulder level without moving the upper arms. Then slowly reverse back to the starting point.

(3 sets double handed and 2 sets single handed) (16-18 Rep) (1 min Rest)

06. Decline Dumbbell Curl

Decline Dumbbell Curl for bicep exercise

This bicep workouts is requires more stability and effort to contract your bicep muscles. This exercise is opposite to incline dumbbell curl, and in this exercise you lie on your chest to do the decline dumbbell curl.

 Take a pair of dumbbells, use a bench set of 45 degrees decline and lie with your chest facing down. Bend your elbows and curl the dumbbells close to your shoulder level without moving the upper arms. Then slowly reverse back to the starting position.

(3 sets double handed and 2 sets single handed) (16-18 Rep) (1 min Rest)

07. Reverse Barbell Curl

Reverse barbell Curl for bicep workouts

This workout is important to support your bicep workouts, and this exercise great to get your bicep muscles working properly, but don’t go with heavy weights. The light weight also gives the more tension to your bicep.  

Hold the barbell with both hands, and make sure your shoulder should be back and arms straights. Bend your elbows and slowly lift the weight to the shoulder level and slowly reverse the movement to the starting position.

(3-4 sets) (12-14 Rep) (45 Sec Rest)

08. Standing Cable Curl

 Standing Cable Curl for bicep workouts

Cable are greet way to work for different section of you overall body, and this exercise gives you to keep consistent resistance and may increase the strain on your bicep muscles and also gives to more efficient bicep workouts.

Stand towards facing cable machine, hold the cable handle with your both hands and make sure not moving your elbows and shoulder. Bend the elbows and lift the weight slowly close to your shoulders level and slowly reverse back to the starting position.

(4-5 sets) (12-14 Rep) (45 Sec Rest)

09. Concentration Curl

Concentration curl for bicep workout

This exercise is very important to building significant muscles mass of your bicep (upper arms), and this exercise is isolated bicep exercise, to do this workout you need a heavy dumbbell will gives the most effective exercise.

Take a one dumbbell and sit on the bench or cheer and your legs should be spread. Keep your arm just below your knee and weight hanging between your legs. Lift the weight slowly towards to your shoulder and slowly reverse back to the starting point.

(3 sets for each hand) (16-18 Rep) (45 min Rest)

10. Zottman Curl

This exercise is multi- movement workout and one of the best exercises for your bicep workouts. This workout is targets the three major muscles of your bicep.

Take a pair of dumbbells and hold them in each hand, turn your arms palms facing. Bend your elbows and lift the weight to the shoulder level and then rotate the dumbbells to your palms facing. Slowly revers back to the starting position and repeat this.

(3-4 sets) (13-15 Rep) (45 min Rest)

QNA on Bicep Workouts

Can I Train My Biceps Every Day?

I personally recommend to train your arms 2 to 3 times per week. If you training more frequently to your arms then you should do less exercise.

Are Bicep Curls a Waste of Time?

The short answer is no! it become common for trainers that the iconic exercise is waste of time but biceps curls are not useless.

What is a Good Biceps Size?

The average Biceps size is influenced by your age, sex and BMI (body mass index) and your BMI is depends on your height and weight.

Conclusion

Here are the 10 best bicep workouts, and pick any 4-6 of the bicep workout and start doing it in gym and be care full while doing it in gym. Read the instruction carefully or get interactions from gym trainers.

If you have any queries and any suggestions leave in a comment box below.

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