Best Bicep Workouts for More Muscle, Strength, and Beginners

October 19, 2023 4 min read

Bicep workouts are not only essential for achieving well-defined and muscular arms but also play a vital role in developing overall upper-body strength and aesthetics. Whether you're looking to build more muscle, increase strength, or are just starting your fitness journey, incorporating effective bicep workouts into your routine is crucial.

In this comprehensive guide, we will explore the best exercises, sets and reps, techniques, and common mistakes to avoid while performing the recommended exercises.

Best Bicep Exercises for More Muscle

The biceps, consisting of the biceps brachii (with their long and short heads) and the brachialis, are a popular muscle group that many seek to develop. Here are some of the best bicep exercises for muscle growth:

BARBELL CURL

A foundational exercise for biceps using a straight or EZ curl bar.
Targets both the long and short heads of the biceps brachii.

DUMBBELL CURL

It can be performed standing or seated, either alternating or simultaneously.
Provides a more extended range of motion than the barbell curl.

HAMMER CURL

Performed using dumbbells with a neutral grip.
Targets the brachialis and the brachioradialis of the forearm, adding thickness to the arm.

CONCENTRATION CURL

Isolates the biceps effectively by preventing momentum and extra body movement.

Typically performed seated with the upper arm positioned against the inner thigh.

PREACHER CURL

It can be done using an EZ curl bar, a straight barbell, or dumbbells.
The angled pad of the preacher bench helps in isolating the biceps.

CABLE CURL

Using a cable machine provides continuous tension throughout the movement.
It can be performed with a straight bar, EZ bar, or rope attachment.

REVERSE CURL

Performed with an overhand grip (pronated), this exercise not only targets the biceps but also the brachioradialis in the forearms.
Can be done with barbells or dumbbells.

SPIDER CURLS

Similar to preacher curls but with the chest facing the pad.
Reduces shoulder involvement, ensuring bicep isolation.

DRAG CURL

Performed by dragging the barbell or EZ bar up the body by leaning back slightly.
Targets the biceps differently by reducing shoulder flexion and emphasizing elbow flexion.

SUPINATED BENT OVER ROWS

Though primarily a back exercise, when performed with a supinated grip (underhand), it also engages the biceps significantly.

For optimal bicep development, incorporate a variety of these exercises to hit the muscle from different angles and with varying tension. Always ensure proper form to prevent elbow or wrist injuries. As with all muscle groups, progressive overload, adequate recovery, and proper nutrition play crucial roles in gaining muscle mass.

Proper Form and Technique for Bicep Exercises

Maintaining proper form and technique during bicep exercises is crucial formaximising results and preventing injury. When performingthe exercises, keep your back straight, core engaged, and shoulders relaxed. Avoid using momentum or swingingweights, as this takes away the focus from the biceps. Instead, engage your biceps by squeezing them at the top of the movement and lowering the weight slowly andcontrolledly. By executing each rep with precision, you will effectively target the biceps and stimulate muscle growth.

Common Mistakes to Avoid in Bicep Workouts

To make the most of your bicep workouts, it's important to avoid common mistakes.

Avoid using weights that are too heavy, as this can compromise your form and increase the risk of injury. Instead, choose a weight that allows you to maintain proper form throughout the entire set.

Don’t neglect other muscle groups. While bicep workouts are important, it's crucial to have a balanced routine that targets all major muscle groups for overall strength and aesthetics.

Don't forget to stretch and warm up your biceps before starting your workout to reduce the risk of strain or injury.

Bicep Workouts for Beginners

For beginners, it's essential to start with exercises that provide a solid foundation for future growth. Resistance band curls and bodyweight chin-ups are great introductory exercises. Resistance band curls allow for controlled movements and can be adjusted to different resistance levels. Bodyweight chin-ups provide an excellent way to develop upper-body strength, including the biceps, without the need for additional weights.

Sets and Reps for Bicep Workouts

The appropriate number of sets and reps for bicep workouts depends on your goals. If you aim for muscle growth, performing 3-4 sets of 8-12 reps with a challenging weight is ideal. This range promotes hypertrophy, stimulating muscle growth. However, for strength training, aim for fewer reps (4-6) and heavier weights, performing 3-5 sets. Adjust the weight accordingly to ensure proper form and avoid injury.

Supersets andDropsets for Bicep Workouts

To intensify your bicep workouts and enhance muscle growth, incorporating advanced techniques likesuper sets anddrop sets can be highly effective.

Super sets involve performing two exercisesback-to-back without rest, targeting different muscles or angles.

For example, combining barbell curls withtricep dips creates a challenging superset.

Drop sets involve starting with a heavy weight and gradually reducing it to fatigue the muscles further.

For instance, starting with dumbbell curls and then switching to lighter dumbbells without rest.

Bottomline:

By incorporating the best bicep exercises,utilising proper sets and reps, employing advanced techniques, and avoiding common mistakes, you canmaximise your bicep workouts for more muscle growth and strength.

Customise your routine based on your goals and fitness level, and don't forget to integrate bicep workouts into a well-rounded fitness routine. Remember, consistency, proper form, and gradual progression are key to achieving the desired results. So, get ready to sculpt and strengthen those biceps!