Best Biceps Workout Exercises

Biceps Workout For Beginners

Bicep workout

Biceps workout is the best part of body. Everybody wants to grow his bicep and he wants to looks better than others. The biceps brachii bends the forearm towards the upper arm and thus used in lifting. Pulling movements. biceps is a prominent muscle on the front side of the upper arm.

Biceps Workout

Alternate Dumbbell Curl

Alternate Dumbbell Curl = 4 Sets of 10 to 12 reps. When you do this exercise start with your base,your feet and loose knees. Elbows not locked out but soft elbows to protect your joint. Left or right hand it doesn’t matter pick your favorite. You are going to come up and rotate your hand upwards as you come up. Squeeze the bicep. On the negative when you are coming down rotate your hand back to the start position the neutral position. Then you start on your other arm with same thing.

Biceps Workout

Barbell Curl (Ez Bar) = 4 Sets of 10 to 12 reps. 30 second rest in each set. Best way to use Ez bar when you hold close grip you will train your outer bicep. If you hold wide grip you will train your inner bicep this is best workout for inner and outer bicep.

Biceps Workout

Biceps workout one arm preacher

One Arm Preacher Dumbbell Curl = 3 Sets of 12 reps. 30 second rest in each set. Firstly you have to put armpit on incline bench. You get your arm nice and flat here so its supported. Lock your shoulder into position and concentrate on flexing the bicep. This is best workout for bicep peek.

Biceps Workout

Biceps workout incline dumbbell curl

Incline Dumbbell Curl = 4 Sets of 12 reps. 30 second rest in each set. Firstly you have to put your incline bench on 45 degree this is best angel for maximum stretch. Maximum contraction and lay on the bench. Up your chest and hold your core and up your hand one by one.

Biceps Workout

Biceps workout hammer Curl with dumbbell

Hammer Curl = 3 Sets of 12 reps.30 second rest in each set. Sit on the flat bench and high your chest and take your shoulder blades and pull them back. After that you curl up you should squeeze at the top and hold your hand for 4 second.


Biceps exercise

 Biceps workout concentration Curl

Concentration Curl = 3 Sets of 12 to 15 reps.30 second rest in each set. Sit on the bench and wide your legs. Put your one hand on inner thigh and lift the weight with full contraction. When you go up twist your hand and don’t move your elbows or shoulder.

Biceps exercise

 Biceps workout hammer curl with cable

Hammer Curl with Cable = 3 Sets of 12 reps.30 second rest in each set. Firstly stand up in front of machine and band your knees a little bit. Hold your core and last lock your shoulders and lift the weight.

( NOTE ) When you do bicep workout you should do only 5 to 6 exercise. Bicep is a small muscle in the body. You should perform bicep only 1 to 2 times in a week. You can’t do bicep perform more than twice a week because bicep muscle takes time to be like as before.


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