If you want to build arms that are impressive in size, pump, vascularity, and appearance, you don’t need to run a program for advanced bodybuilders where several exercises are involved. If you are a newbie, you can optimize your gains when you perfect the technique needed in performing a few exercises known for their effectiveness in steadily adding bulk and strength to your arms.
There are time tested biceps exercises for beginners that you can adopt today. This beginner biceps workout will not only make your arms appear bulkier, but will also improve your forearm and elbow rotation, as well as your pulling and pushing strength.
The Best Biceps Exercises for Beginners
#1. Dumbbell Biceps Curl
Dumbbell biceps curl is one of the most reliable arm workouts for beginners. To perform this classic biceps exercise you first have to stand tall with your feet spread apart by about a shoulder-width from each other. You then hold on to a pair of dumbbells in both hands while keeping your elbows tucked to the sides of your body. Curl the dumbbells upwards while maintaining a stable, firm torso.
As a beginner, avoid getting caught up in the common mistake of turning the dumbbell biceps curl exercise into a contest of momentum. You should try to maintain control of the pace of the curls while keeping your shoulders still. It is also possible for you to engage in isolation training and train each arm with a dumbbell curl exercise.
When you go to the gym, do not start off your dumbbell biceps workout by picking up the dumbbells with the heaviest weight on the dumbbell rack. Make sure you curl moderate weighing dumbbells to ensure the effectiveness of the workout and to avoid picking up injuries.
#2. Hammer Curl Workout
If you want to give your forearms and biceps a good training, then the hammer curl exercise should be an integral part of your arm day. Start by holding a pair of dumbbells while positioning your palms to face each other all through the range of motion of the hammer curl exercise.
As you curl the dumbbells make sure that your elbows are held up close enough to your body while you avoid a situation where your shoulders do the work.
You can vary your grip from the conventional supinated curl to a neutral grip curl which will give the exercise a different feel. Hammer curls offer a straightforward technique making the exercise perfect for beginners. If you want to build the thickness of your arms, then hammer curls will do the trick.
#3. Incline Dumbbell Curl Exercise
The incline dumbbell curl exercise may seem simple enough, but you really should not underestimate this arm workout. To perform this exercise you should sit down on an incline bench while you let your arms face the ground. While in the stretch posture, you then curl the dumbbells in both your hands with your upper arms remaining stable throughout the movement.
By being in an incline posture, your biceps will be extended and therefore it is very important to maintain control during the curls to avoid injuries. Like the other biceps exercises for beginners, you should use dumbbell weights that you can control all through the range of motion while your primary focus is on sustaining tension.
#4. Cable Curl Workout
If you want to maintain steady resistance all through the range of motion during a curl, then a cable variation is right for you.
Use a handle that is appropriate when you set up at the cable station in your local gym. Maintain control of your elbows as you curl the cable up to your upper torso. If you want to train your arms by moving a greater weight, you should avoid leaning backwards.
With the cable curl, the resistance can easily be adjusted while you can also try out various postures or attachments. If you can perfect your curling technique, then the cable curls would prove to be one the best biceps exercises for beginners.
#5. Chin-Ups Exercises
With chin-ups exercises you train both your arms and back while making use of an underhand grip when holding the bar. With each upward pull of your body, you train your biceps and you really don’t have to complete a full chin-up motion to achieve your gains.
You can begin with controlled negatives, assisted chin-ups, and any other appropriate progression. Chin-ups will improve your overall pulling strength as well.
How Frequently Should You Engage In Biceps Training for Beginners?
Note that engaging in more arm training will not automatically lead to improvements in your arm physique.
It is important to know that when you perform exercises like chin-ups, pulldowns, and rows, you already subjected your biceps to sufficient training. So, by including a few direct workouts in addition to a high-volume back regimen, you will be more likely to be fatigued at a quicker rate than is necessary.
As a beginner, you only need to add a couple of dedicated bicep workout sessions in a week, especially if this is consistently done in combination with pulling exercises.
You should begin with sets that are manageable while focusing on your progressive overload. As you perform targeted reps while maintaining good technique, you will be better equipped to achieve your gains with steady increments in either your reps or resistance. You grow your biceps over time this way and not by varying your workouts every other day.
Final Thoughts
The first thing you need to take to heart is that massive arms don’t necessarily have to be developed through complex arm workout regimens. With the five biceps exercises for beginners in this article, you can build big arms as long as you back-up your training with perfect technique, consistency, controlled reps, progressive overload, and proper nutrition.
So, before you worry about taking up advanced arm workout routines, you should spend sufficient time mastering the five exercises mentioned in this post. By training smart with controlled repetitions and progressive overload you can be sure of being on the right path to sustained biceps muscle growth.
