Biceps Workout for Mass and Strength for Beginners

We will perform 5 exercise for Biceps

First 10-15 mins are for warm-up. You can do jogging / walking or 10 minutes. Stepping for 1 or 2 minutes. Jumping for 1 minutes. Twisting for 1 minutes. Warm up will prepare your body for exercise by increasing the heart rate and blood circulation. It will help loosening the joints and increase blood flow to the muscles. This 10-15 minutes stretch prepare your muscles for physical activity and prevents injuries.

Exercise 1:- Barbell curl (4*10)

Stand straight with your chest up while holding a barbell at shoulder width grip.
As you breath in curl the weights forwards while contacting the biceps, keep your upper arm stationary. Continue the movement until bar is at shoulders height(your biceps are fully contracted). Slowly bring the bar down to starting position as you breath out. This will be one repetition. Perform 10 repetition to complete a set. Perform total 4 sets. 

Exercise 2:- Dumbbell alternate curl (3*12)

Sit on a bench with dumbbells in each hand.  Keep your arms close to your torso and your palms facing forward. This is your starting position. As you breath in curl the right arm weight up until yours biceps are contracted while keeping upper arms stationary. Continue the movement until dumbbell is at your shoulder height. Hold for a second. As you breath out slowly come to your starting position while repeating the same process with right hand. This will be one repetition. Perform 12 repetition to complete a set. Perform total 3 sets. 

Exercise 3:- Ez-bar curl (3*15)

Stand up straight, your chest up while holding ez-bar at the wide outer handle.
Palm of your hands facing forward and little tilted inwards as shape of the bar.
Keep your elbow close to your torso.As you breath out curl the bar upwards while contacting the biceps, keep your upper arm stationary. Continue the movement until bar is at shoulders height(your biceps are fully contracted). Slowly bring the bar down to starting position as you breath out. This will be one repetition. Perform 15 repetition to complete a set. Perform total 3 sets. 

Exercise 4:- Concentration curl (4*15)

Sit on a bench while your feet firmly placed on the floor. Place back of your upper arm on the inside of your left thigh. Keep your right hand on right thigh  for stability. Now curl the weights upwards until your biceps contracts. Pause for a second.Slowly come down to your starting position.(Keep your left arm on thigh all the time throughout your movement). This will be one repetition. Perform 15 repetition.. Perform same process with your left hand to complete a set. Perform total 4 sets. 

Exercise 5:- Low pulley biceps curl (3*15)

                                                

                                               


Stand straight your chest up and torso stationary, while holding a cable curl bar that is attached to a low pulley. Keep your elbow closet to torso while grabbing the bar at shoulder width. Palm of your hands facing upwards. This will be your starting position. As you breath in pull the bar upwards while keeping your upper arms stationary until your biceps contracts. Hold for a second while your biceps are fully contracted (or at shoulders height). Slowly bring bar down to starting position as you breath out. This will be one repetition. Perform 15 repetition to complete a set. Perform total 3 sets. 

Note-:

1.       Rest between each set 45-60 seconds.

2.       Rest between each exercise 90-120 seconds.

3.       Drink adequate amount of water.

4.       Don’t forget to stretch.

Disclaimer

1.        Please consult a physician to access your health before following the program in the blog.

2.        All the specified exercises should be performed in the safest position as specified in the blog. I will not be held responsible for any injury incurred while performing the exercise specified in the blog.