09 Best Biceps Exercise for Beginners

Many people do exercises without a proper plan and they exercise themselves is a bad idea. It’s best to start biceps exercises with a proper plan.

The biceps may not be the biggest muscle group, but biceps are the best show muscles in your body. So, here are 10 best biceps exercises that will help you increase biceps size.

Dumbbell Curls

The dumbbell curls can help you build bigger biceps. This can build muscles in your arms by targeting both the long head and short head of the biceps brachii.

Chin Up

The primary benefits of the chin-up are increasing strength and definition of the upper arms. Also, stabilizing strength in the core and shoulders.

Hammer Curls

Hammer curls are more effective and lead to greater muscle growth because they work multiple muscle groups. They are also effective exercise for building forearms, wrist, and grip strength.

Zottman Curl

This exercise is a multi-movement workout and one of the best exercises for your biceps. They help you build biceps and grip muscle to aid grip performance and injury prevention.

Preacher Curl

Preacher curls are a great and effective exercise that you can use to grow biceps, brachialis and brachioradialis. This movement helps you add more tension to our front-arm muscles.

EZ Bar Curl

The EZ-bar has an undulating middle section which allows a semi-supinated grip. This exercise is effective for your longer and shorter heads, and also helps build the width of your biceps.

Concentration Curl

The concentration curl is isolated bicep exercise, and important for building significant muscle mass of your biceps. If you have a heavy dumbbell that will give you more effective exercise.

Decline Dumbbell Curl

Decline dumbbell curls target the upper arm muscle by pumping up the biceps, putting all the tension of the weight one it. This exercise requires more stability and effort to contract your biceps muscles.

Reverse Barbell Curl

This exercise is great to get your bicep muscles working properly, but try to go with light weight which gives more tension to your biceps. The reverse curl also improves your grip strength.

Biceps play an important role in everyday life and play a pivotal role in upper body training. So, incorporate these exercises in your biceps workouts and perform them with proper form.


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