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Top 5 Biceps Exercises At Gym For Beginners

Are you not able to grow your biceps? I have found the 5 best exercises to grow your biceps bigger. These are the exercises I started with and progressed. It will definitely help you build muscles and bigger biceps.

What are the best biceps exercises at gym for building muscle?

For beginners who are just started going to the gym, I want to mention a few things

  1. The Exercising form is quite important for your whole body.
  2. You do not need to ego lift the weight.
  3. Start with the weight you can actually lift with proper form. Choose the dumbbells accordingly which you can lift from the start.
  4. You can do 3 exercises in one session. do not need to add all exercises in one session.
  5. When you get experienced, you can dedicate the whole gym session to training the biceps and triceps. Let’s start with the best biceps exercises at gym.

Barbell Biceps Curl

Biceps exercises at gym

How to perform barbell biceps curl? One of the most widely used biceps exercises at gym.

1. It is one of the best biceps exercises for bigger biceps. By using a shoulder-width grip, hold the bar. Engage your core and now lift the bar up. While performing this exercise do not swing the body to lift the bar. Do not use your shoulder because we have to put emphasis on the biceps/arms. You can check shoulder exercises for well-rounded shoulders.

2. When you hold the bar, stand straight with your chest out and keep the core engaged to lift the weight.

3. To perform this exercise you need to use an underhand grip to hold the barbell in both hands. Hands should not be too out holding the barbell. It should be slightly outside your hips for a better range of motion.

4. Now start lifting the barbell with your hands while working on your biceps and contract your elbows.

5. When you lift the barbell, bring it up to shoulder height. Contract your biceps and feel the pump.

6. Now begin lowering the bar while maintaining the tension in your biceps.

7. For beginners, Try to perform the barbell curl exercise in 3 sets of 10-12 repetitions.

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Dumbbell Biceps Curl

Biceps workout with dumbbells

How to perform this exercise?

1. To perform this exercise, Choose the dumbbells that you can lift with proper technique and form. Choose the rep range from what your goals are. Weights should be heavy enough so you can struggle in the last 2-3 reps. It will help you grow muscles and bigger biceps.

2. When you hold the dumbbells, stand straight with your chest out and keep the core engaged to lift the weight.

3. To perform this exercise you need to use an underhand grip to hold the dumbbells in both hands. Hands should not be too out holding the dumbbells. It should be slightly outside your hips for a better range of motion.

4. Holding the dumbbells at your sides with slightly straight arms and palms facing forward.

5. Relax your shoulders, try not to move your shoulders up, and do not move your upper arms when you lift the weights.

5. When you lift the dumbbells, bring them up to shoulder height. Contract your biceps and feel the pump.

6. Now begin lowering the dumbbells while maintaining the tension in your biceps.

7. For beginners, Try to perform the dumbbells biceps curl exercise in 3 sets of 10-12 repetitions.

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Concentration Biceps Curl Dumbbell

concentration curls best biceps workout with dumbbells

How to perform this exercise?

1. Choose the right dumbbell weight you can lift. Now sit on a bench with your feet flat on the floor. Your legs should be bent at an around 90-degree angle as you sit down on a bench.

2. Now pick up the weight with your right hand and place your elbow slightly below of your right inner thigh. The arm should be stretched while holding the dumbbell.

3. With that outstretched arm, raise the weight off the ground without breaking the form. Contract your biceps and feel the pump.

4. At the peak of the exercise, pause for a bit, contract your biceps, and then gradually return the weight to the starting position.

5. When you curl down the weight slowly, only move your forearms. You need to keep your upper arm steady during the exercise.

7. For beginners, Try to perform the concentration biceps curl exercise in 3 sets of 10-12 repetitions.

6. After doing all of your reps on one arm, switch to the other arm and repeat the whole process with your left arm.

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Preacher Biceps Curl

Preacher Curls great biceps exercises at gym

In your arms, there are three main arm flexors, the biceps, brachialis, and brachioradialis, which can all be developed using the preacher curls exercise. The preacher curl is one of the great biceps exercises at gym but it should be performed properly and under the supervision of a trainer.

How to perform this exercise?

1. In the gym, You’ll need an E-Z bar and a preacher bench for this exercise. Sit on the bench at an around 80-90 degree angle. Closely hold the E-Z curl bar (inner handle).

2. Your palms should be facing front and slightly angled inward.

3. Put your chest on the preacher’s pad and rest your upper arms in front of the preacher’s bench pad. Pick up the bar and hold the E-Z Curl Bar at shoulder height.

4. Use your biceps to curl the weight up, until the bar is at shoulder level. Contract your biceps and feel the pump.

5. Now begin lowering the bar while maintaining the tension in your biceps. Your upper arm should be extended and your biceps should be stretched but not fully because it might injure you.

6. For beginners, Try to perform the E-Z preacher barbell curl exercise in 3 sets of 10-12 repetitions.

You can check out the back exercises for beginners.

Hammer Biceps Curl Dumbbell

Include Hammer curls in your biceps workout with dumbbells

How to perform hammer curls by including them in your biceps workout with dumbbells?

1. To perform this exercise, Choose the dumbbells that you can lift with proper technique and form.

2. When you hold the dumbbells, stand straight with your chest out and keep the core engaged to lift the weight.

3. To perform this exercise you need to use a neutral grip to hold the dumbbells in both hands. It should be slightly outside your hips for a better range of motion.

4. Hold the dumbbells at your sides with slightly straight arms.

5. Relax your shoulders, try not to move your shoulders up, and do not move your upper arms when you lift the weights.

6. When you lift the dumbbells, bring them up to shoulder height. Contract your biceps and feel the pump.

7. Now begin lowering the dumbbells while maintaining the tension in your biceps.

8. For beginners, Try to perform the dumbbells biceps curl exercise in 3 sets of 10-12 repetitions.

Single Arm Dumbbell Preacher Curl

One arm dumbbell biceps exercises at gym

One of the safest exercises to perform and an alternative to preacher curl. One of the best biceps exercises at gym for a great pump and big biceps.

How to perform one arm single preacher dumbbell curl?

1. Firstly use your right arm, pick a dumbbell, and rest your upper arm on the preacher bench or the incline bench.

2. Hold the dumbbell and start lifting it. It should be at shoulder height. Use your biceps to curl the weight up, until the dumbbell is at shoulder level. Contract your biceps and feel the pump.

5. Now begin lowering the dumbbell while maintaining the tension in your biceps. Your upper arm should be extended and your biceps should be stretched but not fully because it might injure you.

6. For beginners, Try to perform the single-arm dumbbell preacher curl exercise in 3 sets of 10-12 repetitions.

Conclusion: It totally depends on you what exercises work for you and what don’t. There are a variety of exercises to choose from and select what is most optimal for your body. Try changing exercises after a certain period of time. It is considered muscle shock because the body gets adaptive to the exercises. Try these exercises and change them after a certain period of time for the best results. These are a few exercises to add to your biceps workout with dumbbells and barbells.

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