10 Best Bicep Workouts – Best Bicep Exercise for Beginners

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

You should start bicep exercise with a proper plan; here are 10 best bicep workouts and bicep exercises. 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 muscles arise from the shoulder blade. Strong Biceps are very important for your overall body; it gives you more strength in your hands and if you have a bigger bicep, people will directly notice you.

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

• Must Read : 7 Best Bicep Exercises with Dumbbells
  
  
• Must Read : 7 Best Long Head Bicep Exercises for Building Huge Peaks

10 Best Bicep workouts and Best Bicep exercise

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

01. Dumbbell Curls (Standing)

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 curls are well-known exercises in Bicep workouts, this workout hits the small muscle areas and is great for mass. This exercise gives more work for your biceps (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 hitting the techniques are different.

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

03. Preacher Curls

This exercise is very effective for your bicep, but it’s hard to do. This exercise helps you to add more tension to your front-arm muscles, and these workout isolated movements are excellent compared to other workouts. You can do preacher curls with dumbbells or also with a 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

This exercise is very effective for your longer and shorter heads, also effective for the width of your bicep. This workout allows you to load some more weight compared to other bicep exercises, 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

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

This bicep workout 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

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

Hold the barbell with both hands, and make sure your shoulder is back and arms straight. 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

Cable is a great way to work for different sections of your overall body, and this exercise gives you consistent resistance and may increase the strain on your bicep muscles and also gives you more efficient bicep workouts.

Stand towards the facing cable machine, hold the cable handle with your both hands and make sure not to move 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

This exercise is very important to building significant muscle mass of your bicep (upper arms), and this exercise is isolated bicep exercise, to do this workout you need a heavy dumbbell will give 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 your shoulder and slowly reverse back to the starting point.

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

10. Zottman Curl

This exercise is multi- movement workout and one of the best exercises for your bicep workouts. This workout 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 revert back to the starting position and repeat this.

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

QNA on Bicep Workouts

Conclusion

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

Hopefully, you like this article, If you have any queries and any suggestions leave in a comment box below.

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