The Beginner’s Guide to Bicep Workouts: Start Here to Build Awesome Arms
Bicep workouts are a staple in any arm-training routine. Those sculpted peaks symbolize strength and dedication, and who wouldn’t want a set of biceps they can be proud of? But for beginners, navigating the world of bicep workouts can be confusing. This guide breaks it down, providing the knowledge to craft effective bicep workouts and build the excellent arms you’ve always wanted.
Bicep workouts
1. Bicep curl
The bicep curl is the king of bicep exercises. It isolates and strengthens the biceps brachii, the primary muscle in the front of your upper arm. To perform a bicep curl, you can use dumbbells or a barbell. Regardless of the weight, proper form is crucial. Keep your back straight, core engaged, and elbows tucked close to your body throughout the movement. Breathe as you curl the weight towards your shoulder, feeling the bicep contract. Squeeze for a second at the top, then slowly lower the weight with control. Aim for 2-3 sets of 8-15 repetitions for a well-rounded bicep workout. Remember, quality over quantity – focus on controlled bicep curls to maximize results and avoid injury.
2. Hammer curl
The hammer curl offers a unique twist on the traditional bicep curl, targeting a different area of the bicep. Hold dumbbells with your palms facing inwards towards your body. Keep your upper arms stationary during the curl, and avoid swinging the weight. Instead, isolate the movement in your forearms, curling the dumbbells up towards your shoulders. This variation emphasizes the brachioradialis, the muscle outside your forearm contributing to that sculpted arm look. Remember the importance of a good bicep stretch after your workout! Hold your arm out straight with your palm facing up. Use your other hand to gently pull your fingers back towards your body, feeling the stretch in your bicep. Repeat on the other arm and hold for 15-30 seconds for each side. Including bicep stretches after hammer curls helps improve flexibility and prevent muscle soreness.
3. Barbell curl
The barbell curl reigns supreme as a compound bicep exercise, meaning it simultaneously works for multiple muscle groups. It effectively targets the entire biceps brachii, including the long head and short head, for comprehensive development. Grab a barbell with an underhand grip (palms facing up) at shoulder-width or slightly narrower for more bicep emphasis. Stand tall with your core engaged and back straight. Initiate the movement by curling the weight towards your shoulders, keeping your elbows tucked in by your sides throughout. Focus on using your biceps to lift the weight, not swinging your body. Squeeze your biceps at the top of the curl, feeling the contraction before slowly lowering the bar in a controlled manner. The barbell curl lets you lift heavier weights than dumbbell curls, promoting significant bicep growth and strength gains.
4. Incline dumbbell curl
Incline dumbbell curls add another dimension to your bicep workouts with dumbbells. By performing them on an incline bench, you shift the focus to the upper portion of the bicep, the brachialis. This muscle contributes significantly to arm size and definition. Grab a dumbbell in each hand and adjust an incline bench to a 45-degree angle. Sit back with your core engaged and back pressed firmly against the bench. Let the dumbbells hang with your arms straight down at your sides. Now, curl the weights upwards, keeping your elbows close to your body and forearms facing forward. Squeeze your biceps at the top, feeling the contraction in your upper arms before slowly lowering the dumbbells back down in a controlled manner. Incline dumbbell curls are a great way to add variety and target specific areas of your biceps within your overall bicep workouts with dumbbells.
5. Concentration curls
Konzentration or concentration curls are a fantastic exercise to isolate and refine your bicep definition. Unlike traditional bicep curls that can involve somebody’s swing, concentration curls force you to focus solely on bicep strength. Sit on a bench with one dumbbell in each hand. Place one hand on your thigh for support, firmly pressing your upper arm against it. Now, curl the dumbbell in your other hand towards your shoulder, keeping your elbow glued to your thigh throughout the movement. Feel the contraction peak in your bicep at the top before slowly lowering the weight back down in a controlled manner. Repeat for all your reps on one arm before switching sides. Concentration curls are a valuable addition to your bicep workout routine, helping you achieve that sculpted, peak look.
You may also like this:
6. Overhead cable curl
Pay attention to the often-underrated overhead cable curl for a well-rounded bicep workout. This exercise provides a unique challenge compared to traditional bicep curls. Set the cable machine to a high pulley position and attach a rope attachment. Stand with your feet shoulder-width apart and core-engaged. Grab the rope with a palms-up grip (underhand grip) and extend your arms overhead with a slight bend in the elbows. Now, initiate the movement by contracting your biceps to curl the rope down towards your forehead, keeping your upper arms stationary. Focus on feeling the squeeze in your biceps at the peak of the curl before slowly lowering the rope back down in a controlled manner. The overhead cable curl offers constant tension on the biceps throughout the movement, promoting increased bicep development and peak definition.
7. Pull-up
The pull-up is a king among bodyweight exercises for a back and bicep workout. Its compound movement works for multiple muscle groups at once, making it incredibly efficient for building both back strength and sculpted biceps. You’ll primarily target your latissimus dorsi (lats), the large muscles in your upper back that give you that coveted V-shape. But remember, your biceps play a crucial role in pulling yourself up. To perform a pull-up, grip the bar with an overhand grip (palms facing away) slightly wider than shoulder-width. Engage your core and keep your back straight as you pull up until your chin clears the bar. Feel the contraction in your lats and biceps as you reach the top. Lower yourself back down with control slowly and deliberately. Pull-ups are a challenging exercise, but incorporating them into your back and bicep workout routine, even with assisted variations if needed, will yield impressive muscle growth and definition results.
8. One-handed pushups
One-handed pushups, the ultimate test of upper body strength, deserve a place in any advanced back and bicep workout routine. While traditionally considered a tricep exercise, one-handed pushups add a unique twist to the equation. Your biceps play a significant supporting role because of the need for core stability and overall strength to maintain form with just one hand. While the triceps are still the primary movers pushing you up, the biceps work isometrically to stabilize your shoulder joint and prevent unwanted rotation. This co-activation of biceps vs triceps creates a more well-rounded upper-body challenge, pushing both muscle groups to their limits. However, it’s essential to acknowledge the difficulty of this exercise—master regular pushups with proper form before attempting the one-handed variation to avoid injury.
9. Bent-over row
The bent-over row might not be the first exercise that comes to mind for building biceps but consider its power. This compound movement works wonders for sculpting a robust and horseshoe-shaped back, which provides the perfect canvas for those bicep tattoos you’ve been eyeing. While your lats and core take center stage during the bent-over row, your biceps play a crucial supporting role. They help to stabilize the weight as you row it towards your chest, preventing unwanted swinging and ensuring proper form. This isometric bicep engagement contributes to overall development, leading to those enviable peaks complementing your back art. So, next time you hit the gym, don’t forget the bent-over row – it’s a win-win for building a solid back and impressive biceps worthy of any ink.
10. Bench press
The bench press reigns supreme as a chest-building exercise, but its benefits extend beyond just the pecs. It also offers a surprising bonus for your biceps! While not the primary target, the bench press does engage your biceps in a supporting role during the movement. Lowering the barbell towards your chest, your biceps work isometrically to help stabilize the weight and prevent your elbows from flaring. While less intense than dedicated bicep exercises, this isometric bicep activation contributes to overall bicep strength and development. So, while the bench press won’t turn you into a bicep curl champion, it can build well-rounded, strong arms alongside your bicep exercises.
11. One-arm dumbbell row
The one-arm dumbbell row is fantastic for building a strong, sculpted back and enhancing bicep definition. Unlike its two-arm counterpart, the single-arm variation challenges your core stability and forces each arm to work independently. This translates to greater core engagement and can help identify and correct imbalances between your left and right bicep strength.
Grab a dumbbell in one hand and hinge at the hips to perform the one-arm dumbbell row, keeping your back flat and core engaged. Row the dumbbell towards your side, focusing on squeezing your shoulder blade back and pulling with your elbow, not your bicep. Feel the contraction in your back, with your bicep acting as a secondary stabilizer. Slowly lower the dumbbell back down under control. This unilateral exercise is valuable to your back and bicep workout routine, promoting balanced development and core strength.
Bottom line
There you have it! This guide has equipped you with various bicep exercises to sculpt your desired excellent arms. Remember, consistency is critical. Stick to your bicep workout routine, prioritize proper form, and gradually increase weight as you get stronger. Remember to incorporate rest and recovery days to allow your muscles to repair and grow. With dedication and the right exercises, you’ll be well on your way to achieving those head-turning biceps!
