Many people who are new at the gym are astonished by the looks of the massive arms of bodybuilders, especially their biceps. If I had a nickel for every time a guy said to me: “I want biceps like Arnold.” That is why everybody wants a decent biceps workout for beginners. But most of the times they fail to find the right routine and they end up with badly constructed schemes that provide nothing but injuries. That is why I wanted to create an easy to follow biceps workout for beginners, coupled with some helpful tips.
Before I begin and write down the simple biceps routine, I want to give you some advice first.
3 simple tips that will serve for the rest of your life:
- Start smart– Many people tend to start with no clue at all about the problems or injuries associated with weight lifting in the first place. That is why they end up with bad joints in no time. The first tip is to start smart and play it cool. I’ve said this a million times in the past and all over my previous posts- leave your ego outside the gym!
You don’t want to be ego lifter, trust me. Just stay smart, play it cool and use lighter weights at first. If you have doubts, just think of the calisthenics athletes who build massive biceps just with their body weight.
- Proper form– not just for biceps, but for every exercise in general. Working out with a proper form is the foundation of weight lifting. Many injuries are associated with inadequate form. If you want well shaped and strong muscles focus on quality, not quantity.
- Stick to the basics– when it comes to biceps, just stick to the basics. You don’t need fancy moves in uncomfortable positions. In fact, many bodybuilders from the golden era were following one rule- less is more. Biceps falls under the category of small muscle group, and it does not need overtraining. Many back exercises are hitting the biceps from a different angle too. So, as I mentioned earlier, stick to the basics and you are good to go.
Now let’s move to the biceps routine. It was enough with tips. Those 3 will serve you for the rest of your life. Don’t forget to pass them on to other beginners so they avoid bad injuries.
Biceps workout for beginners:
- Standing bicep curls (barbell)- 3 sets of 12 reps.
- Seated bicep curls on Larry Scott bench (barbell- wide grip)- 3 sets of 12 reps
- Dumbbell concentration curls- 3 sets of 10 reps each
Extra: If you are starving for more, as a 4th exercise add hammer curls. Do as many sets as you want. This is a nice way to hit the forearms too. I’d recommend at least 2 sets of hammer curls at the end of the session, because many people avoid forearms.