Bicep workouts are a fundamental part of any strength training routine, particularly for those just beginning their fitness journey. Building strong biceps not only enhances the appearance of your arms but also contributes to overall upper body strength, making everyday tasks easier. At EVOLPOW, we understand the importance of having the right equipment to support your fitness goals, and our products are designed to help you achieve maximum results. In this blog, we’ll guide you through the best bicep workouts for beginners, utilizing EVOLPOW's equipment like the 4ft barbell, M2A Brute All-in-One Smith Machine, our best dumbbell set, and the versatile fitness bench.
CONTENTS
Standing Bicep Curl
Incline Dumbbell Curl
Hammer Curl
Preacher Curl
Cable Curl
Zottman Curl
Concentration Curl
Alternating Dumbbell Curl
Conclusion
8 Best Bicep Workouts for Beginners
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Standing Bicep Curl
The standing bicep curl is a foundational exercise that should be included in any bicep workout regimen. It effectively targets the biceps brachii, the primary muscle responsible for the size and shape of your upper arm.
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Equipment Needed: EVOLPOW’s Best Dumbbells Set
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How to Perform: Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended and palms facing forward. Next, keep your elbows close to your torso as you curl the dumbbells up toward your shoulders, focusing on contracting your biceps during the lift. At the top of the movement, pause briefly to maximize the contraction. Then, slowly lower the dumbbells back to the starting position. Finally, repeat this sequence for the desired number of repetitions.
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Tips: Ensure you avoid using momentum by keeping your back straight and your elbows stationary throughout the movement. The focus should be on a controlled lift and lowering to fully engage the biceps.
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For beginners: 3 sets of 10 to 12 reps are usually recommended. The initial weight should be chosen so that you feel challenged during the last few reps but still maintain proper form. Normally, 10 to 15 pounds for males and 5 to 10 pounds for females.
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Incline Dumbbell Curl
The incline dumbbell curl is an excellent exercise for targeting the long head of the bicep, which helps in developing the peak of the muscle. By adjusting the angle of the EVOLPOW Adjustable Bench, you can place more emphasis on different parts of the biceps.
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Equipment Needed: EVOLPOW’s Best Dumbbells Set, EVOLPOW's Fitness Bench
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How to Perform: Start by setting the bench to a 45-degree incline and sit with your back pressed against it, holding a dumbbell in each hand with your arms hanging straight down and your palms facing forward. From this position, curl the dumbbells upward while keeping your elbows fixed in place, raising the weights until they reach shoulder level. At the top of the curl, squeeze your biceps to maximize the contraction. Then, slowly lower the dumbbells back to the starting position, ensuring your arms are fully extended. Complete the desired number of repetitions
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Tips: Focus on keeping the tension on your biceps throughout the entire range of motion. The slow eccentric (lowering) phase of the exercise is crucial for maximizing muscle growth.
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For Beginners: Typically 3 sets of 10 to 12 reps, it’s recommended to start with weights that are manageable yet challenging; generally, this means using 5 to 10 pounds for women and 10 to 15 pounds for men. Adjust the weight as needed to maintain proper form and effective muscle engagement.
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Hammer Curl
The hammer curl is a variation of the traditional bicep curl that engages the brachialis, a muscle located underneath the biceps, adding thickness to your upper arm.
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Equipment Needed: EVOLPOW’s Best Dumbbells Set
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How to Perform: Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your torso in a neutral grip. With your elbows kept close to your body, curl the weights upward, similar to a standard bicep curl. Continue raising the dumbbells until your forearms are vertical and your biceps are fully contracted. At this point, pause briefly to maximize the muscle contraction, and then slowly lower the dumbbells back to the starting position. Complete the desired number of repetitions, which is generally recommended to be 3 sets of 10 to 12 reps for beginners. For those new to this exercise, starting with weights of around 5 to 10 pounds for women and 10 to 15 pounds for men is ideal.
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Tips: This exercise can be performed with slightly heavier weights, as the neutral grip allows for more stability and control. Focus on keeping your wrists straight to avoid strain. The weight should be adjusted as needed to ensure you can maintain proper form throughout each set.
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Preacher Curl
The preacher curl is perfect for isolating the biceps, allowing you to focus entirely on the muscle without the assistance of other muscles. This exercise is especially beneficial for beginners who are learning to control their movement.
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Equipment Needed: EVOLPOW Adjustable Bench, EZ Curl Bar or Dumbbells
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How to Perform: First, adjust the EVOLPOW Adjustable Bench to a preacher curl position, making sure the pad is angled to provide full support for your arms. Next, sit on the bench and position your upper arms on the pad, gripping an EZ curl bar or a pair of dumbbells with an underhand grip. From this position, curl the weight upward towards your shoulders while keeping your upper arms stationary against the pad. At the top of the curl, squeeze your biceps to maximize contraction, then slowly lower the weight back to the starting position. Complete the desired number of repetitions, typically 3 sets of 10 to 12 reps for beginners. For those new to this exercise, starting with an EZ curl bar of 20 to 30 pounds or dumbbells of 5 to 10 pounds is advisable. Adjust the weight as necessary to ensure proper form and effective muscle engagement throughout each set.
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Tips: Use a weight that allows you to maintain control throughout the movement. Emphasize the stretch at the bottom of the exercise for greater muscle engagement.
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Cable Curl
Cable curls offer constant tension throughout the movement, making them an excellent exercise for building bicep strength and size. The EVOLPOW M2A Brute All-in-One Smith Machine provides a smooth pulley system that enhances the effectiveness of this exercise.
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Equipment Needed: EVOLPOW M2A Brute All-in-One Smith Machine
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How to Perform: Begin by attaching a straight bar or rope to the low pulley of the Smith Machine. Stand facing the machine, grip the bar with an underhand grip (palms facing up), and keep your elbows close to your torso. From this position, curl the bar upward toward your shoulders, ensuring you squeeze your biceps at the top of the movement. After reaching the peak of the curl, slowly lower the bar back to the starting position, maintaining control throughout the motion. Repeat this sequence for the desired number of repetitions, typically 3 sets of 10 to 12 reps for beginners. For those new to this exercise, starting with a weight of 20 to 30 pounds (approximately 9 to 14 kilograms) is recommended, adjusting as needed to ensure you can maintain proper form and effective muscle engagement.
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Tips: Focus on maintaining a slow and controlled movement to maximize muscle engagement. Experiment with different attachments to vary the angle and intensity of the exercise.
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Zottman Curl
The Zottman curl combines the traditional bicep curl with a reverse curl, making it a highly effective exercise for building both the biceps and forearms.
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Equipment Needed: EVOLPOW’s Best Dumbbells Set
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How to Perform: Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Begin by performing a standard bicep curl, raising the dumbbells up to shoulder level. Once you reach the top of the curl, rotate your wrists so that your palms are facing downward. Then, slowly lower the dumbbells back to the starting position with your palms facing down, executing a reverse curl. After returning to the starting position, rotate your wrists back to the initial grip and repeat the movement. Aim for 3 sets of 10 to 12 repetitions for beginners. For those new to this exercise, it’s advisable to start with 5 to 10 pounds (approximately 2.3 to 4.5 kilograms) for women and 10 to 15 pounds (about 4.5 to 6.8 kilograms) for men, adjusting as necessary to ensure proper form and effective muscle engagement.
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Tips: This exercise requires coordination and control, so start with lighter weights to ensure proper form. Focus on the rotation at the top of the movement to fully engage the forearms.
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Concentration Curl
The concentration curl is an isolation exercise that allows you to target the biceps intensely, making it ideal for beginners who want to improve muscle size and strength.
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Equipment Needed: EVOLPOW’s Best Dumbbells Set, EVOLPOW Adjustable Bench
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How to Perform: Begin by sitting on the edge of a bench with your legs spread apart, holding a dumbbell in one hand so that it hangs between your legs. Rest your upper arm against the inside of your thigh, ensuring that your arm is fully extended. Next, curl the dumbbell up towards your shoulder, focusing on squeezing your bicep at the top of the movement. After reaching the peak of the curl, slowly lower the dumbbell back to the starting position. Complete the desired number of repetitions on one arm, then switch to the other arm. For beginners, it’s recommended to perform 3 sets of 10 to 12 reps per arm. Start with 5 to 10 pounds (approximately 2.3 to 4.5 kilograms) for women and 10 to 15 pounds (about 4.5 to 6.8 kilograms) for men, adjusting as needed to maintain proper form and effective muscle engagement.
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Tips: Focus on keeping your body still and avoid swinging the weight. The slower you perform the movement, the more effective it will be in building muscle.
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Alternating Dumbbell Curl
The alternating dumbbell curl is a versatile exercise that targets each bicep individually, enhancing muscle symmetry and strength.
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Equipment Needed: EVOLPOW’s Best Dumbbells Set
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How to Perform: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Begin by curling one dumbbell up toward your shoulder while keeping your elbow close to your torso. At the top of the curl, squeeze your bicep, then slowly lower the dumbbell back to the starting position. Alternate the curl to the other arm and repeat the movement. Continue to alternate between arms for the desired number of repetitions.
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Tips: Avoid using momentum by keeping your back straight and your elbows stationary. Focus on controlled movement to ensure each bicep is effectively engaged and to prevent strain on your joints.
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For beginners: Aim for 3 sets of 10 to 12 reps per arm. Start with 10 to 15 pounds (approximately 4.5 to 6.8 kilograms) for men and 5 to 10 pounds (about 2.3 to 4.5 kilograms) for women. Adjust the weight as needed to maintain proper form and achieve optimal muscle engagement.
Conclusion
Bicep training is a key component of any well-rounded fitness program, especially for beginners. By incorporating these exercises into your routine, and utilizing EVOLPOW’s high-quality equipment, you can ensure that your biceps are getting the attention they need to grow stronger and more defined. Remember to start with lighter weights to master the form and gradually increase the resistance as you gain strength. Consistency and proper technique are essential for achieving the best results, so stick with your program, and you'll see improvements in no time. Happy training!
FAQ
Q: What are the benefits of incorporating bicep exercises into my routine?
A: Bicep exercises enhance the size and strength of the biceps brachii, which improves the overall appearance of your arms and contributes to upper body strength. This added strength makes everyday tasks easier and can help improve performance in various other exercises and activities.
Q: How often should I perform bicep workouts?
A: For beginners, it's generally recommended to perform bicep workouts 1 to 2 times per week. This frequency allows your muscles adequate time to recover and grow. Ensure you have at least 48 hours between bicep workouts to prevent overtraining.
Q: What is the importance of rest and recovery in bicep training?
A: Rest and recovery are crucial for muscle growth and injury prevention. Biceps need time to repair and grow stronger after each workout. Ensure you get adequate rest between sessions and incorporate rest days into your training routine to allow your muscles to recover properly.