Building a strong, defined bicep is the goal of every beginner in the gym and is a must for an aesthetic physique. If this is your goal too, then you are at the right place. This blog post will give you a complete biceps training session, mainly for beginners. In this whole guide, you will learn multiple things, such as mobility, correct form, breathing techniques, and how to progressively overload your muscles to maximize your growth.

Start with Joint Mobility (5 Minutes Only)

Warm-up is a must before touching any weight or equipment. It plays a crucial role in bicep exercises, and increasing their mobility will reduce chances of injury and improve your mobility range.
You can use small dumbbells or even just your body weight. It is crucial for gentle circular motions, arm swings, and light stretches. You should focus on loosening the shoulders, wrists, and elbows. This small investment of time pays off big in the long run.

Exercise 1: Cable Bicep Curls (Beginner-Friendly)

TARGETED MUSCLES: CABLE CURL is one exercise that targets both the long and short heads of the biceps.The cable curl is quite famous among beginners as it offers constant resistance and better control, which helps gain more muscle mass. Other than this, it also helps to attain proper form without fearing heavy weights.

How to do it:

• Stand close to the cable machine to maintain tension.
• Keep your chest up and shoulders pulled back.
• Lock your elbows in place (don’t move your upper arms).
• Pull the handle up to contract the biceps fully, then lower slowly.
• For better performance, make sure to exhale as you curl the weight up and inhale as you lower it back down.

Sets & Reps:

• 2 warm-up sets with lighter weight for momentum
• 3 working sets of 15 reps for actual muscle tension

Exercise 2: Seated Hammer Curls (Neutral Grip)

TARGETED MUSCLES: The SEATED HAMMER basically targets your brachialis and brachioradialis and secondarily stimulates your biceps.
Hammer curls work on biceps insanely; they also focus on your brachialis and brachioradialis, which help you to gain arm thickness and support in strengthening your forearm.

How to do it:

• Sit on a flat bench with your back supported.
• Hold dumbbells with a neutral grip (palms facing each other).
• Curl both arms simultaneously while keeping your elbows stationary.
• Contract at the top, lower slowly to starting position.
• For better performance, exhale while lifting and inhale while lowering.

SETS AND REPETITIONS:

• 1 warm-up set to make and ensure momentum
• 3 working sets of 15 reps for actual muscle tension

Exercise 3: Incline Bench Dumbbell Curls

TARGETED MUSCLES: It targets the long head of the biceps.Leaning your incline bench at the angle of 60°, your arms will move behind your body. This will provide more tension throughout the motion, and then you are going to get crazy results in emphasizing the long head of the biceps.

How to do it:

• Sit back on a 60° incline bench with dumbbells in hand.
• Let your arms hang straight down.
• Curl the weights without swinging or using momentum.
• Fully contract at the top, and slowly lower.

KEEP THIS IN MIND WHILE DOING Take help from lighter weights in your initial days because this exercise is considered to be tough due to the stretched position of the biceps.
For better performance—Exhale on the way up, inhale on the way down.
SETS AND REPETITIONS

• 1 warm-up set to make momentum
• 3 working sets of 15 reps for actual muscle tension

Exercise 4: Concentration Curls

TARGETED MUSCLES: Helps in isolating the biceps majorly and particularly the long Head. It is one of the best isolation exercises for training and building up your biceps. The seated position and controlled movement ensure to minimize cheating and maximize activation of muscles.

How to do it:

• Sit on a bench and rest your elbow on your inner thigh.
• Curl the dumbbell in a controlled manner, focusing on the squeeze.
• Lower the dumbbell slowly.
• For better performance Exhale during the curl, and inhale on the way down.

SETS AND REPETITIONS: 3 working sets of 15 reps

PRO TIP Don’t perform this exercise with too heavy weights. Use a weight that you can lift for a full 15 repetitions.

(Only include this exercise if you’re training biceps exclusively that day.)

Bonus Tips for Beginners

1. Don’t Skip Mobility Work
2. Understand Muscle Function
3. Use Proper Breathing Techniques

Follow this simple rule:

• Exhale on the effort (when lifting).
• Inhale on the return (when lowering).

Breathing correctly enhances performance and helps keep your rhythm during sets.

4. Progressive Overload

Conclusion

Biceps training doesn’t mean that it requires complex, hard exercises to build up and train them. Simply, you just have to concentrate on targeted movement and gradual overload; even beginners can build impressive and attractive arms without risk of any injury. One should majorly focus on the four beginner-friendly exercises that we have discussed above. Prioritize this kind of technique over ego lifting, and definitely you will see how all this works with insanely good results.