Top 5 best biceps workout every beginner should master.
Biceps on the arms are show muscles means whenever somebody asks you to show your muscles your hand goes up showing your biceps muscles.
To have proper volume and symmetry you need to work out properly on your bicep muscles.
Beginners should start with the basic focus on low volume and progress to build muscle mind connection.
And advanced weightlifters who have already made great power will use techniques such as relaxation set and slow negative to help in the muscle building process.
Biceps muscles anatomy consists of two muscles that are biceps brachii and brachialis.
“Biceps brachii” is a Latin word which means ‘two heads’ for biceps and ‘arms’ for brachii, therefore, two-headed muscle on the arms.
The two muscles of biceps brachii are long head and short head which connects to various places on the shoulder/scapula area but there is a general insertion point on the elbow tendon.
The brachialis is another bicep muscle lies deep behind the biceps brachii which can be seen when body fat percentage is low.
Things to remember while biceps workout:
- Your shoulders should be pulled back, which helps to avoid injuries and focus on the fish muscles.
- Never bend forward and then bend back to “support” the motion, your back should be straight.
- Avoid shocks.
- When you pull and lose weight, then your upper hand should be in almost the same place.
- You should “feel” your muscles during exercise. The muscles should be engaged.
- It is also necessary to keep your wrist straight.
- Squeezing the bar also helps in connecting the muscles more.
Note: Finally, use the weight that lets you do the moves correctly but provides enough resistance. There is no need to use large weights, you will make the mistakes mentioned above and may get hurt.
Here are 5 best biceps workout for a beginner:
1. Barbell curls
Stand straight with your torso while holding a barbel on the shoulder-width grip. The palm of your hands should be forward close to the elbow and fully expanded with your arms. This will be your starting position.
Keeping your eyes forward, the elbows stay in your side, and your body becomes completely stable, slowly move the bar upwards.
Squeeze your biceps hard at the top of the movement, and then gradually bring it back to the initial position.
Continue the movement until your biceps are completely contracted and are at the shoulder level. Hold the contracted position for each other and squeeze the biceps barely.
Gradually start bringing back the bar to start the position as your breath.
Repeat for the recommended amount of repetition.
Also read: Top 6 best chest workout for a beginner
2. Alternate seated dumbbell curls
By holding a flat bench or adjustable bench and placing dumbbells in each hand. If you are using an adjustable bench, adjust back to an angle of 90 degrees.
At the end of the bench, sit together with your feet and your knees locked or stable.
Now sitting with your back straight and shoulder backward hold dumbbells such that palm facing upward grip. This is the starting position for the exercise.
And then lift the weights alternately keeping your elbow stable and contract or squeeze the bicep muscle when the weights are at the top and then bring it down again to its initial position.
Now repeat this for the other hand which completes one rep.
Note: This exercise can be performed while standing also but when seated your focus and muscle mind connection to your biceps will be faster for a beginner.
3. Alternate hammer curls
Alternative hammer is a great exercise for curl biceps and forearms.
Stand upright, grab a set of dumbbells in your hands with a neutral grip, which means that your palms are facing your body.
Turn your arms slightly, to maintain tension on the biceps.
Holding your body firm and elbowing on your sides, slowly raise your dumbbell in one hand and squeeze your biceps at the top.
And then return to its initial position and repeat with the other hand which completes one rep.
Note: Don’t take too heavy weights which will stress your arm and may cause an injury.
Go slow, steady and try to contract or squeeze your biceps muscles.
Also read: Top 5 best easy abs workout for a beginner
4. Concentration curl
As the name indicates concentration curl fully concentrates on your biceps when performed perfectly.
Select the desired lightweight from the rack, and sit in an upright position on a flat bench.
Bend forward and keep your one hand elbow near the base of your knee so that your hand is stretched while placing your second hand on the other knee as support or to stabilize yourself or also you can place it on your lower back.
Using a supinated (palms facing) grip, take a deep breath and curl the dumbbell towards your shoulder.
Once the bicep is completely contracted or squeezed, then gradually slowly bring down the weight back to the initial position.
Repeat for the desired number of reps on both sides.
Note: Your arm should be completely stretched and the dumbbell should be above the floor.
Avoid motion swings at any time to prevent elbow injury.
To maintain tension through the biceps, keep the elbow slightly in the lower part of the movement.
Using the slow eccentricity (lower part) of exercise can help to improve the connection between stress and mind muscles.
5. Preacher curls machine
Preacher curl exercise is performed on the preacher machine.
For beginners, select the lightweight and sit in a direct position with your chest flat against the preacher bench.
Now rest your hands on preacher bench such that your shoulders and elbows are at rest position then grab the handle of the machine. This is the starting position for the exercise.
Now without moving your elbow from the rest, breathe in, and try to lift the handle towards your shoulder so that you can feel the contraction in your biceps. And then return to initial position breathing out and repeat.
The angle used when displaying curl variants allows more concentrated concentration of the bicep curls. This is particularly helpful when the construction of biceps peak and to promote a pump in the biceps.
Note: Only the forearms should move without moving the wrist and elbows.
As a beginner take light weights to avoid any injuries.
Variations: You can use free weights (barbells and dumbles) to do this exercise on the preacher’s back. Alternatively, you can use a pulley machine in combination with a preacher back.
Note: Do not train for failure on any set. Pause each set when your exercise form slips, or when you think you might fail on the next representative. Always delegate as much as possible. Never waste the set.
Always perform your reps in control and slow from.