There are numerous biceps exercises for beginners. These exercises require dumbbells, barbells, an EZ bar curl and a low cable and short bar. An incline bench and a preacher bench may be required also. If you have just begun working out your biceps, try some of these to get you started.
EZ Bar Curl
This exercise will hit the inner head of the biceps.
Using a EZ bar gives you a natural grip on the bar and puts little stress on the elbows.
From a standing position, hold the EZ bar in front of your body, with your palms facing outward and your hands farthest apart. Keep your elbows in at your side and as you exhale, curl the weight upward toward your body. The bar should be at shoulder level lift your elbows up just a little to allow the biceps to fully contracted. As you inhale, lower the bar until the biceps are completed extended.
Barbell Curl Lying On An Incline
This exercise will hit the inner head of the biceps.
If you are incorporating this exercise into your workout you won't be able to lift much weight because of the position you are in so to get the most of this exercise a rep range of 10-12 is best.
Lay on your stomach on an incline bench and holding the barbell below your body, arms and biceps fully extended. Exhale while curling the barbell upwards towards your body and hold for a moment. The biceps will be fully contracted at this point. While exhaling, lower the barbell back down, so that your arms and biceps are fully extended again.
Cross Body Hammer Curl
This exercise will hit the outer head of the biceps.
Stand with a dumbbell in each hand and your palms facing your body. Keep your elbows in and next to your body. Starting with your right arm, curl the dumbbell toward your left shoulder, while exhaling. Make sure that your palms stay inward facing your body and you do not twist your arm while curling the weight. Squeeze the biceps at the top of the movement, lower your arm to the extended position again, while inhaling. Repeat with the left arm, crossing to your right shoulder.
Hammer Curl
This exercise will hit the outer head of the biceps
Stand holding a dumbbell in each hand. Keep your elbows close to your body and your palms facing your body with the dumbbells. Curl the weight upward so that the dumbbell is shoulder level and lifting the elbow just a little to get the squeeze in the biceps, while exhaling. The bicep will be fully contracted and hold for a moment. While inhaling, lower the dumbbells back to the starting position by your side.
One Arm Dumbbell Preacher Curl
This exercise will hit the peak of the biceps.
You will need a dumbbell and a preacher or incline bench. If you do not have a preacher or incline bench, than sit on a chair facing the back of the chair. Start with your right arm and pick up the dumbbell, so your arm is extended straight in front of you. From this position, breathe in and extend your arm and bicep. As you are exhaling, curl the weight all the way to your shoulder, so your bicep is completed contracted. Repeat this movement on the left arm.
Standing Bicep Cable Curl
This will exercise will give the biceps mass and all-round shape incorporating this into your workout is a must.
Stand holding a cable curl bar attached to the lowest pulley. Keep hands on the bar shoulder width apart, palms facing outward away from the body, elbows close to the body and starting at waist high. This is the starting position. Exhale while curling the bar to chest height lift the elbows up a little again. The biceps will be fully contracted at this point. As you lower the bar to the starting position, exhale until the arms and biceps are completed extended.
This is a great exercise to add to your workout as it doesn't give the biceps a chance to rest because of the constant tension from the cable machine.