Top 9 Workouts for Beginners to Build Bigger Biceps Fast.
Who doesn’t want beautiful biceps? But beautiful biceps do not come by themselves. You need to work hard for them. Not only hard work but also a proper workout is necessary. Mainly, beginners suffer from this problem because they don’t know which workouts are best for muscular biceps. In this article, I will tell you about nine powerful biceps curl workouts that will give you nice and beautiful biceps if you follow my advice properly for one month. I can challenge myself. If you do not believe me, just give it one month. Do not skip any part of this article because it is special for something.
Let’s introduce nine powerful biceps workouts!
Here I am mentioning the workout list, and I will describe each workout below. Go ahead to learn how to do this and how these will work.
The quick list is here:
- Barbell curl
- Cable curl
- Dumbbell curl
- Dumbbell hammer curl
- Chin-up
- Incline curl
- Preacher curl
- Concentration curl
- High cable biceps curl
Where to start your workout?
Suppose today is your biceps day, so where should you start? Will you start directly with biceps? Not exactly. You should do a proper warm-up first. If you warm up properly, you will mainly see two big benefits. One, you will be free from any injury, and two, your workout will work properly. Moreover, a proper warm-up helps to keep the workout effective. You will not be tired if you do a proper warm-up. If you don’t know how to warm up properly, then visit the link. I have already described everything about a proper warm-up. I think it will help you. Now let’s start with the main biceps workout.
Barbell Curl
Do you know how important and effective barbell curls are? This is considered the main workout for biceps. But new gym-goers don’t know about this.
How to do a barbell curl? Proper form is necessary to get proper results. Add a suitable weight and tighten the bar properly. Now push the bar forward and reach the bar near your shoulders. Every time, fully extend your arms. Repeat this for 10, 12, or 15 reps, and do this for a maximum of 3 sets.
Cable Curl
Cable curl is also a powerful workout for biceps. It will make your biceps muscular and help create shape. Attach a straight bar to the cable. Hold it at the edge. Now do it the same as the barbell curl. But some differences are pushing your chest back and keeping your chest forward. That’s it. Do the same 10, 12, or 15 reps, and do this for a maximum of 3 sets.
Dumbbell Curl
Dumbbell curl is most important for biceps. Dumbbells mostly help build biceps muscle. So, you definitely need to do dumbbell curls. First, choose a suitable dumbbell in both hands and keep your hands wider diagonally. Now push your hands diagonally to your shoulders. Also, push your elbows forward together. Do this 3 times and try 10, 12, or 15 reps.
Dumbbell Hammer Curl
Dumbbell hammer curl is also an important workout that helps to gain biceps muscle. So, never miss this on your biceps day. The method is the same. Choose a suitable weight for you. Now keep your hands straight. Lock your elbows so they can’t move. Also, keep your elbows closer to your body. Now push the dumbbells and reach them to your chest. Return to the starting position. Keep doing this for 10, 12, or 15 reps. Do this for a maximum of 3 sets.
Chin-Up
You don’t know how effective chin-ups are for biceps. They not only help to gain muscle but also improve arm strength. Chin-up is a full instrument-less workout. But it is very powerful. First, hold the hanging bar with a close grip. Keep your arms supinated while holding. Now pull yourself up and try to reach your chest near the bar. There is no rep limit for this exercise, but do it for 3 sets.
Incline Curl
Incline curls are my favorite workout. I recommend you do this sometimes. How to do this? First, set up a seat at an incline. Now take your dumbbells and keep your arms wide. Now push your arms diagonally and reach your hands near your shoulders. Keep them a little lower than your shoulders. That’s it. Do this 3 times and 10, 12, or 15 reps as recommended.
Preacher Curl
Preacher curls are a great exercise for biceps. But it has some dangers. If you do not do this carefully, you can be injured badly. Sometimes it tears ligaments of the biceps. So, be careful when you try preacher curls. First, take a barbell and add a manageable weight. Now lean forward on the preacher bench as much as possible. It will help you avoid injury and give you strength. Now pull the bar near you. Pull it close to your biceps and return to the starting position, but do not rest it. The full load should stay in your hands. Try this 3 times and repeat it for 10, 12, or 15 reps.
Concentration Curl
Generally, concentration curls are the last exercise. They help your biceps gain muscle and also help relax your biceps. Concentration curls are popular among bodybuilders. So, you should do this as the final workout. How to do this? First, sit on a flat bench. Keep your elbow on your thigh. Lower the elbow a little and hang the dumbbell in your hand. Now curl your arm up and bring your hand near your shoulder. This is the correct position. Do 3 sets and 10, 12, or 15 reps.
High Cable Biceps Curl
High cable biceps curls and concentration curls are similar. If you do concentration curls, then high cable biceps curls are not necessary. I mentioned both exercises in case you don’t have access to a cable machine, you can do concentration curls with dumbbells. How to do this? The cable should be set above your head. Pull it close to your biceps. Keep doing this for 3 sets and 10, 12, or 15 reps. Finish the workout with this exercise.
How many sets should you do every biceps workout day?
Although I mentioned 9 specific workout types, you can do just 4 exercises a day. This is because there is a maximum workout limit for each body part. I already explained everything in my article, “How to Create a Gym Workout Routine for Beginners?” I want you to read that article to understand it properly. I described everything deeply there, but I will describe it shortly here. As the biceps are a small body part, they need less workout volume. So, you do not need to overtrain your biceps. We should do 12 sets for small body parts and 24 sets for big body parts. Not more than that. If you do not follow my recommendation, you will risk losing actual muscle too. But you can try all the biceps workouts on different days. On each biceps day, try a different workout. Trying different workouts is also helpful for muscle growth.
How long should you workout for your biceps?
Since biceps are a small body part, you need to do less workout for them. A maximum of 45 minutes of workout duration is enough for biceps. This duration is recommended for every small body part. Follow this and see your workout results after some days.
Never forget this during a workout.
Many people in the gym do this: they don’t drink enough water. It is necessary to drink enough water during a workout. During workouts, we lose water from our bodies through sweating. So, you need to replenish the lost water by drinking enough. Also, drinking water is necessary to keep your biceps pumped. Especially on biceps day, your body needs a lot of water. So, drink plenty of water after finishing your gym session as well.
Lift heavy weights to gain muscle.
Lifting heavy weights is a key to gaining muscle. Many people workout for years but do not have any muscle growth. Why does this happen to them? It happens because they always workout with the same weight. When we lift heavier weights than before, our brain signals our muscles that we are working harder. Then, our muscle cells start to increase, and we see bigger muscles. Moreover, another hack is to provide more protein than before. Suppose you are consuming 120g of protein daily and maintaining your current body composition. Now, if you increase your protein intake from 120g to 140g, the extra 20g of protein will be stored in your body because it’s not being used. Extra protein also helps in muscle gain. So, either work harder in the gym or increase your protein intake. Then, see the magic of muscle gain.
Maintain the minimum workout days.
You need to maintain a minimum number of workout days each week. There are two types of maintenance: for large muscles, you need to work out at least once a week and at most twice a week. For smaller body parts, do a minimum of 2 days and a maximum of 3 days a week. This is the proper quick routine for workouts. Since biceps are small body parts, work them out 3 days a week.