Bicep Exercises For Beginners

First, the exercises here on the list are very simple and yet easy to follow just for the beginners necessary to have a strong foundation about the basics of biceps-building achieving success from their workouts. The simplicity of these exercises lies in the aftermath that resulted from each biceps-building movements and the fact that these exercises can be done in a short period of time. But then it will still require careful attention in training.

Remember that you are a novice if you are being trained building your biceps once or twice per week for six months or less. So why we are telling you this? Because if you have not yet mastered the exercises of biceps-building listed here, it means that you are not yet ready for building truly marvelous arms.

Second, equipment should be at hand such as EZ-curl bar, dumbbells and a simple workout bench that you can find in a gym or fitness club.

Finally, each exercise will help you to build shape, mass and power to your biceps, triceps and even your forearms. These muscles are directly stimulated during each exercise developing its size and efficiency from your training.

Concentration curls
This exercise will put resistance on the biceps if properly performed. Aside from building the biceps itself, this movement also develops the brachialis muscle. This muscle originates on the lower front of the humerus, ends on the front of the coronoid process of the ulna and is visible on the outside of the upper arm between biceps and lateral head of the triceps. Developing brachialis and biceps will make the upper arms density and thickness.

Dumbbell preacher curls
This exercise allows the individual to mind-body connection substantive to biceps-building success. On the other hand, while many aggressive bodybuilders exercise solely as a shaper during the training before the contest, Dumbbell preacher curl also acts as a magnificent muscle builder under pyramid process. As a matter of fact, this exercise is incomparable to any other movements for at the same instant bringing shape and size to your biceps.

EZ Bar Preacher Curls
The preacher bench is an intense training tool as it drives the biceps to work in proportional isolation from behind and shoulders. Unlike standing barbell curls that commonly affect biceps-cheating torso swing, preacher curls keep your arms at an angle that stimulate your biceps to supply the leverage necessary to lift the weight. The EZ curl bar goes both narrow-grip and wide-grip hand positions. When you use the narrow grip, your hands are in a semi-neutral position thus increases involvement of the brachioradialis in the curling motion. If you haven’t gone through with preacher curls, you should probably start with the narrow-grip position.

Seated Alternating Dumbbell Curls
This exercise is one of the best biceps developer ever as long as you sit on a bench that has a back rest to keep torso movement. Many people do this exercise either standing or sitting on a bench even without back support. Ready to make sure that your biceps get the most work from this movement you must make your torso steady to prevent twitching and also remember to turn your hands throughout each cycle to induce maximum growth to your biceps.

Standing EZ Bar Curls
Secondary to the EZ bar preacher curl, standing EZ bar curls with back accompaniment is a great bicep builder. When executed while standing with your back leaning slightly against a wall, standing EZ bar curls coerces your biceps to bring up the weight without the wasteful torso swing that will cheat your biceps on the benefits of this exercise. Previously mentioned, the EZ curl bar has narrow and wide hand-grip positions. If you haven’t gone through with EZ bar curls, you should begin with the narrow-grip position. With enhanced experience in this exercise you should use the wide-grip position to turn your hands and increase the workload on your biceps.

By: Reden

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