Best Biceps Exercises For Beginners

Do The 4 Best Biceps Exercises

For direct biceps training, you cannot beat these variations. Funny thing is, most of the people haven't even tried them.

The best exercises for a muscle group are those that place the targeted muscle group during a loaded stretch position before the concentric (lifting) portion. A stretched muscle may be a recruited muscle. this is often very true for biceps.

We can also increase biceps activation by increasing its stabilization role while an arm flexion movement is being performed. An example of this is often a single-arm barbell (not dumbbell) curl. The long bar increases the necessity for stabilization, which action is provided by the biceps which can act as a static supinator.

Based on that, the simplest arm flexor exercises are:

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Incline dumbbell curl. Fully stretch the biceps at rock bottom position. Don't rotate your arms. Start during a supinated (palms up) position and curl that way too.

Incline hammer curl. Again, fully stretch the biceps at rock bottom position. Don't rotate the arms. Start and end during a hammer grip position.

Behind back low-pulley curl. Again, aim for that maximum stretch. this will even be through with the hammer grip.

One-arm barbell curl. vital to stay the bar perfectly parallel to the ground . do this one on the preacher bench too.

You'll notice that altogether of those exercises (except the hammer variations) the wrist is either extended or neutral, to focus more on the strain on the biceps. That's to not say that there are not any other great biceps exercises, but from experience, these are the simplest ones out there.

Related: 3 Dumbbell Moves You Need To Try