Are you looking for biceps you are proud to show off? Well, then you are in luck as these 5 exercises will make up to be the best biceps workout at gym for beginners.
Working out on your biceps not only enhances the aesthetics of your upper body but also improves your overall upper body strength. However, starting your biceps workout without a plan is a bad idea. But don’t worry, we’ve got you covered! In this article, we’ll guide you through the essential biceps workout exercises and routines perfect for beginners.
Additionally, if you have the right kind of equipment, you can do all this right from the comfort of your home as well as at the gym.
Either way, buckle up to get ready for a powerful productive workout session that is going to be effective in sculpting those arms.
Anatomy of your biceps
Have you ever wondered what makes up those beautiful arms of yours? Before we begin with the bicep exercises for beginners let’s take a look at what goes on beneath your skin. When you flex your arms around your friends or a girl whom you have had a crush on for literally forever, the biceps aren’t the only muscle that gets flexed. There’s an entire army of muscles running inside your forearm, and we will take a look at each one of them.
Let’s take a look at the anatomy of your biceps before you dive into a biceps workout at gym for beginners.
The biceps brachii muscle is located in the front of the upper arm and has two primary heads: the long head and the short head. The long head originates from the shoulder blade and attaches to the forearm bone, while the short head originates from the shoulder blade’s coracoid process and attaches to the same forearm bone as the long head.
Together these two heads create the signature bulge of the biceps muscle. The biceps muscle is responsible for flexing the elbow joint, as well as rotating the forearm. Different biceps exercises target different parts of the muscle. For instance, exercises that involve an underhand grip (such as the classic bicep curl) primarily target the short head of the biceps, while exercises that involve an overhand grip (such as the hammer curl) target the long head of the biceps.
By understanding the structure and function of your biceps muscle, you can effectively target it with the right exercises to maximize your gains.
Importance of biceps workout for beginners
Now that you know what constitutes your biceps let’s understand why you should be concentrating on working out on your biceps.
- Increases upper body strength: Working out on your biceps can help to improve your upper body strength and overall fitness.
- Aesthetic features: Aesthetically, toned biceps can give you a more confident and attractive appearance.
- Improvement in other physical activities: Strong biceps can help to improve your performance in other physical activities, such as lifting or throwing.
- Prevents injury: Working out on your biceps can also help prevent injury by strengthening the muscles and supporting the joints in your arms.
- Improves mental health: Regular biceps workouts can also have mental health benefits, such as reducing stress and boosting your mood through the release of endorphins.
Biceps workout for beginners
Now it’s time for the main event. You will have to perform 3 sets of 12 reps for each exercise mentioned below. Take a little pause after each exhale on each rep, and rest for about 60 seconds between each set. Remember to focus primarily on your biceps, because the more you concentrate and isolate on a particular muscle the more targeted your workout will be.
So let’s begin!
Bicep curls:
Bicep curls are the classic exercise without which no bicep workout would be complete. One of the most popular free-weight exercises for biceps is the bicep curl exercise. We suggest that you stand in front of the mirror while performing this specific exercise so that you get to see how every muscle in the bicep family works. To perform this hold the barbell keeping your arms straight and your feet shoulder-width apart to evenly distribute your weight. Raise the barbell to your shoulder height keeping a controlled movement. Repeat the process for completing the desired number of sets you are comfortable with.
The incline twisting curl:
The main primary noticing point in this biceps workout at gym for beginners is the “twist”. The movement of the twist is gradual. Rather than flicking your wrist, you will slowly turn your wrists from facing your sides to facing your chest. The inclined surface helps to keep your torso stable so that your arms do all the moves and with the help of a little gravity, it increases the level of difficulty of this biceps beginner workout.
The concentration curl:
How can we forget about this oldie exercise? This biceps workout at gym for beginners has time and time again stood the test of time, but sadly again and again people have gotten it wrong. This exercise is called a concentration curl because it primarily focuses on a concentrated area of your bicep, the part most of you like to show off.
Preacher curl:
This exercise gets its name from the appearance the person makes while in the stance. The stance resembles a preacher leaning over a pulpit. There are multiple ways of doing a preacher curl from machines to gym benches to a chair but the most effective version is to use a stability ball.
Cross-press body curls:
This biceps workout at gym for beginners is a kind of exercise that targets the long-head brachialis, or the muscle in your upper arm. The cross-body motion can easily turn into an uncontrolled swing rather than a controlled cross if proper attention is not given. So remember to give proper attention to your form and technique.
How to increase the size of your biceps?
Are you interested in increasing the size of your biceps? If yes, then it’s your lucky day! Here are some tips that should help you build those big guns you are looking for:
Rely on proper form and technique:
The most important aspect of increasing the size of your biceps is by giving importance to proper form and technique before you start lifting heavy weights. If you are using heavy weights without properly concentrating on proper form, it can lead to the risk of injury.
Vary your exercises:
Try to target different areas of your bicep. To do that you need to vary your exercises and angles. The way you hold the barbell curls focuses and targets different areas of your biceps. For example, if you use a narrow grip on the barbell curls it targets the upper portion of your biceps, while the wider grip targets your lower portion.
Maintain proper nutrition:
Finally, the most important aspect is your intake of proper nutrition. For an effective biceps workout at gym for beginners, you need to properly fuel your body. Make sure that you are eating a balanced diet that includes plenty of protein, carbohydrates, and all the necessary fats and essential vitamins and minerals.
Take a weight off:
When working out on your bicep gain you don’t need the barbell until it bends like a telephone. Rather than trying to reach your personal best with each rep, load the bars with a weight you are comfortable with. And you must be wondering why’s that, then the answer to that is, with each rep you do, you tend to use a certain level of testosterone, so if you increase the weight then it will require more amount of testosterone to complete the rep and with time you will actually deplete your body’s best muscle-building chemical.
Let’s wrap it up!
In conclusion, if you are looking to get into the game of biceps for beginners then starting with these exercises is a great way to begin. A biceps workout at the gym for beginners is an excellent way for beginners to start building their upper body strength and toning their arms. Whether you are looking to impress your friends with your guns or simply want to feel confident in your own skin, a regular biceps workout routine can help you achieve your goals.
When starting out, it’s important to focus on using proper form and starting with lighter weights to avoid injury. Gradually increase the weight and the number of reps as you start to get more comfortable and experienced with the exercises.
Some of the effective biceps workouts at gym for beginners include bicep curls, hammer curls, and concentration curls. These exercises can be performed with dumbbells, barbells, or machines, depending on your preference and the equipment available at the gym.
So whether you are a gym newbie or a seasoned pro, incorporating these biceps workouts at the gym for beginners in your workout routine can be a great way to increase your strength, confidence, and overall health. With patience, consistency, and the right guidance you can achieve your biceps goals and feel great about yourself in the process!
