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Biceps Exercise For Beginners At Home

Biceps Exercise For Beginners. For many the favorite muscle group to train; the biceps. Yet there is still a lot of controversy about how best to train biceps and which exercises work best.

We have listed a number of Biceps Exercise For Beginners for you that yield the best results based on scientific research.

How often should I train my biceps exercise?

A question that many ask themselves with every muscle group, including biceps. The optimal training frequency depends on many different factors. The main factor; how many exercises, sets, and reps do you do per workout?

A good guideline for the biceps is to do 2 to 4 biceps exercise per week that directly tax the bicep. Assume an average of 3 sets and 12 reps per exercise. Ideally, you spread the biceps exercises over two or more days.

Remember that when you train your back, you also indirectly load your biceps. So if you also do a lot of exercises for your back, you will need less direct fitness exercises for your biceps to achieve the desired result.

How many sets and reps work best?

Biceps Exercise For Beginners. The bicep is a relatively small muscle in the body. The same always applies to small muscles, which is that they respond better to a higher training volume. This means that the biceps respond better to bicep exercises with a relatively lower weight and higher number of repetitions.

When you perform the biceps exercise with a relatively heavyweight, other (larger) muscle groups will automatically compensate to get the weight up. Do you aim to stimulate and isolate the bicep purely with these exercises? Then keep the weight relatively low, so that you can continue to perform the exercise correctly and in a controlled manner.


The chin-up is a very effective exercise, yet we don’t see it as often as the pull-up and that is unfair. With the chin-up, you stimulate many of the same muscles as you do with the pull-up.

The chin-up focuses more on the biceps, making it a super-effective biceps exercise when you train your back and biceps on the same day.

The chin-up is a bodyweight exercise and we can certainly describe it as a challenging exercise that requires intermediate to advanced experience in the gym. If you want to master the chin up, you just have to start with it. We tell you how best to build up your chin up and give you tips about the implementation and useful techniques!

chin up for biceps exercise

Which muscles do you train with the chin-up?

With the chin-up, the main focus is on the lats and biceps. Do you want to emphasize the lats as much as possible? Then the pull-up is in most cases a more effective exercise.

The chin-up is particularly effective at stimulating the biceps, making it a very suitable exercise during your pull training when you train both the back and biceps at the same time.

Towards your back and biceps, the muscles in your forearms are also strongly activated. The chin-up is a very multi-efficient compound exercise and therefore deserves a place in every training schedule.

Implementing the perfect chin up for biceps exercise

Doing a chin seems fairly simple. Pulling yourself up as hard and far as you can, right? If you want to perform the chin-up perfectly, you will have to pay attention to a number of other points. To make sure you master the chin-up from start to finish, we’ll take you through the exercise in a few clear steps.

  1. Place your hands with an underhand grip on the pull-up bar. Place your hands shoulder-width, or slightly wider, on the bar.
  2. In the starting position, your arms are fully extended and you are hanging from the bar. If your legs are still touching the ground, you can cross these feet over each other so that they don’t hit the ground.
  3. Push your shoulders back and keep your core engaged. Pull yourself up and squeeze your shoulder blades together in the top position.
  4. Make sure to keep pulling up until your chin is above the bar. The exercise is called a chin-up for a reason.
  5. Lower yourself slowly and in a controlled manner until you are back in the starting position. By constantly keeping your entire core and glutes engaged, you prevent yourself from swinging back and forth.
  6. Repeat the movement until the desired number of reps of the set is achieved.

Chin up variations

The chin-up is a bodyweight exercise, which means that the intensity of the exercise is different for everyone. If you have more body weight, the chin-up is most likely a heavier exercise for you.

If your goal is to gain muscle mass, it is best to work with sets between 10 and 15 repetitions. To make sure you stay within this rep zone, there are variations that make the chin-up lighter or heavier.

1. Weighted chin up

The weighted chin-up is a fairly simple variation. It is essentially just the chin up, but with extra weight around or on your body.

You can add the extra weight with a weight belt. This makes it very easy to add weight quickly in the form of weight plates. If you don’t have the belt, you can also just cross a dumbbell between your legs while performing the chin up.

2. Assisted chin up

Many gyms have an assisted dip/pull-up machine. We owe you the actual name of this machine, but hopefully, you know which one we mean. By means of a platform on which you rest your knees, you can add extra weight that exerts a force on the platform and pushes you upwards. Depending on the amount of weight you add, the chin-up becomes easier.

Another form of assisted chin-up is simply by having a training partner push you up at your ankles. In this way, part of your total body weight is also removed, making the exercise a lot easier.

Helpful Tips

  • To grow to the perfect chin up as quickly as possible, we have listed a few tips for you. Always keep them in mind and we promise you will progress faster than you think.
  • Provide a ‘full range of motion. This involves pulling yourself up as high as possible and then fully extending your arms back into the lower position. In this way, you activate the maximum amount of muscle fibers.
  • Constantly keep your core and glutes engaged and perform the exercise slowly and in a controlled manner. This way you avoid swinging back and forth.
  • Squeeze your shoulder blades together hard in the top position. By doing this you force the back muscles to squeeze together, resulting in maximum contraction and thus muscle fiber activation.
  • Is the chin up too heavy for you? Use a variant such as the assisted chin up so that you can also perform the exercise with a higher number of repetitions per set.
  • Push your chest forward and lean back slightly as you pull yourself up. Leaning back slightly puts you in a better position to activate your lats. When your body is in a completely straight position, you pull the weight up from your biceps more.

Safety and Precautions for chin-up on biceps exercise

The chin-up is generally not an injury-prone exercise. It is very important to be well warmed up before you start the exercise, especially your biceps. For this reason, we recommend that you warm up your biceps sufficiently before the exercise, especially when you start your training with the chin up.

A good and safe alternative is to perform the chin-up as a second or third exercise. In this way, your biceps are often sufficiently warmed up and you reduce the risk of muscle injuries.

Preacher curl – Biceps Exercise For Beginners

The preacher curl is not the same as your standard dumbbell or barbell curl. Because you have your arms completely fixed on a bench during the preacher curl, it is almost impossible to use momentum.

This is why the preacher curl is such an incredibly effective exercise for adding a lot of muscle mass to your biceps. You can put a lot of strain on your biceps and it forces you to isolate only the muscles in your biceps.

Nobody minds biceps exercise and whether you want to admit it or not, everyone would love to have huge biceps. Now you’re probably wondering why your biceps don’t grow while doing all kinds of bicep exercises.

Well. if you’re not doing a similar isolation exercise like the preacher curl or concentration curl, it’s probably time to incorporate these into your training schedule. Act tell you why.

Preacher curl – Biceps Exercise

Why is the preacher curl so effective?

As we said, the dumbbell and barbell curl are useful exercises. A disadvantage with these exercises is that your form quickly deteriorates during a set.

Because you stand upright, other muscles in your body will quickly help to lift the weight. In addition, it is easy to use momentum and swing the weight up and down, making the exercise easier.

This is not possible when doing the preacher curl, even if you wanted to. Getting the weight up is done purely from your biceps, which makes the preacher curl a true isolation exercise.

Execution of the preacher curl

Doing a preacher curl isn’t particularly difficult and most get the hang of it quickly. The movement resembles a normal bicep or barbell curl, but there are a number of things you should pay attention to perform the exercise as effectively as possible.

You can perform the preacher curl with a straight barbell, EZ bar, or dumbbells. We find that most people prefer the EZ bar because it simply feels the most comfortable for your wrists. In addition to one of these weights, you only need a preacher bench and you are ready to curl!

  1. Place your elbows on the preacher's bench and make sure they are pushed firmly into the bench so they don’t change position. Lean forward and move your armpits towards the bench, brace yourself and take the weight off the rack.
  2. Place your hands shoulder-width apart on the bar with your palms up. When using an EZ bar you will notice that your hands are slightly turned inwards due to the shape of the bar.
  3. With your arms in position and the weight in your hands, lift the weight up from the bottom position as you exhale. Keep pushing the weight up until it reaches your shoulders, while consciously tensing your biceps at the same time to activate the muscles to the maximum.
  4. From the top position, lower the weight slowly and in a controlled manner while inhaling again.
  5. Repeat the movement until the desired number of reps of the set is achieved.

Helpful Tips

The preacher curl is an exercise that can be mastered relatively quickly and has many benefits. To ensure that you get 100% out of the exercise, we have a number of handy tips that you can apply when you get started with the preacher curl.

  • Full range of motion is key with the preacher curl. Lower the weight down far enough until your arms are almost fully extended. This ensures that the biceps muscles are fully stretched so that the muscle is optimally stimulated.
  • Only your forearms move during the preacher curl. Be careful not to move your upper body or legs, but focus on moving your forearms from bottom to top.
  • As with any exercise, your breathing is important. By consciously exhaling while pushing the weight upwards, the exercise will become a lot easier.
  • Keep constant tension on your biceps by not pushing the bar too far up. When you push the weight too far up, you’ll notice that the weight rests directly above your elbows. By stopping just a little bit for this, you maintain constant tension on the biceps without creating a moment of rest. This makes the exercise a lot more challenging.

Safety and Precautions For Preacher curl Bicep Exercises

Your biceps are relatively small muscles and a muscle injury in your bicep is something you definitely want to avoid. Because the preacher curls isolate the biceps so well, it is extra important that your biceps are sufficiently warmed up before you start working with heavyweights.

If the preacher curl is your first exercise, make sure you do enough warm-up sets with a slightly lighter weight, so that your biceps are ready to be heavily loaded-Biceps Exercise For Beginners

Hammer curl

The hammer curl is very similar to the traditional bicep curl, the big difference is in the hand position. With the hammer curl, you hold the weight with a neutral grip, which means that your palms are facing each other.

The hammer curl is a very effective exercise to stimulate your biceps. The advantage of the hammer curl compared to the traditional bicep curl is that the muscles in your forearms (brachialis) are activated more strongly.

The hammer curl is a variation of the dumbbell bicep curls. In this variation, no rotation is made with the dumbbell, the hands remain in a constant position. This means you only have to move your forearms from bottom to top. The exercise is therefore relatively simple and very suitable for beginners.

The hammer curl can be performed standing or sitting. One is not better than the other, this mainly depends on your personal preference. The technique and execution remain the same in both cases.

Hammer curl for biceps exercise

Hammer curl: execution and technique

The hammer curl is a relatively simple exercise, but there are a number of important points that must be paid attention to if you want to perform the fitness exercise as effectively as possible. We walk you through the exercise from start to finish.

  1. Grab a dumbbell in both hands with a weight that you can perform between 8 and 15 reps. Use a neutral grip with palms facing each other. Hold the dumbbells at your sides but make sure they don’t touch you.
  2. Slowly raise the dumbbell in turns, one arm at a time. In the top position, you consciously tighten your biceps, after which you slowly and controlled lower it to the starting position.
  3. Perform the same movement with your other arm. When you’ve done this for both arms, you’ve completed one rep.
  4. Repeat the movement until the desired number of reps of the set is achieved.

Helpful Tips

Now the 4 steps in which we described the implementation seem very simple, but there are plenty of things that can still go wrong. To make sure you don’t make these mistakes, we’ve listed a few tips for you that will prevent them from happening.

  • As we said before, choose a weight that allows you to perform between 8 and 15 reps in a controlled manner. If you find yourself swinging too much, reduce the weight.
  • Focus on the position of your elbows. By consciously keeping your elbows in the same position along your sides, you ensure that only your forearms move and you are performing the exercise correctly.
  • Try not to completely relax your arms and let them hang in the lower position. By maintaining a slight bend in your arms, you maintain constant tension on your biceps, increasing the total time the muscle is under tension.
  • Within the hammer curl exercise, there are plenty of ways to vary. You can perform the exercise standing or sitting, but also with one or two arms at the same time.

Safety and Precautions

The dumbbell hammer curl is generally a safe exercise and not prone to injury. By using a weight that allows you to perform the exercise in a controlled manner, you only isolate your biceps.

If you are going to perform the hammer curl with (too) heavyweights, there will of course be a risk because of the decrease in weight control, so we certainly do not recommend this.

Concentration curl

The concentration curl is an exercise that we don’t see too often in the gym these days. This is unjustified because scientific research shows that the concentration curl is by far the most effective exercise for your biceps.

Now the exercise probably looks a bit less tough than a bicep hammer curl and you can also use considerably less weight. It is ultimately about training the muscle and the concentration curl is the absolute number one!

The concentration curl is an old-school favorite for building big biceps. The exercise is seen as the best exercise for building a so-called “bicep peak”. This is the long outer head of your bicep and is mainly visible when looking at someone from behind as the person tightens his or her biceps.

Concentration curl for biceps exercise

Anatomy of the bicep

Before we tell you about the execution of the concentration curl and different techniques, it is important to know how the bicep works exactly.

The biceps brachii is the Latin name for the bicep. Bi means two and your biceps are made up of two heads, which is why they are called biceps. The brachial longus and brachial Brevis are also called the long head and short head of the bicep.

The bicep has three functions within the human body, these are:

  • Flexion: Bending the arm
  • Anteflexion: Raising the arm forward
  • Supination: Rotating the forearm outwards and inwards

What does science say about the concentration curl?

As we mentioned earlier, according to several studies, the concentration curl is the most effective exercise when it comes to training the biceps. The American Council of Exercise (ACE) investigated muscle activation in the bicep in seven different bicep exercises. The concentration curl is the clear winner when it comes to bicep activation and there are several reasons for this.

The concentration curl provides significantly more activation in the biceps than other popular bicep exercises such as the chin up and preacher curl. The main reasons for this are:

  • When training the biceps, it is normal for other muscles to cooperate, such as the forearms (brachialis) or the muscles in your shoulders (anterior deltoid). Because you put your arm in a completely fixed position with the concentration curl, your bicep is completely isolated.
  • The concentration curl is an exercise in which the so-called “mind to muscle connection” is easier to make than with other exercises. Because the muscle is strongly isolated, you are more aware of the muscle you want to train and you will automatically feel it better. In addition, with the concentration curl, you look directly at the muscle that does the work. This can help mentally, so you see the muscle actually doing the work, which can create an even stronger mind to muscle connection.

Performance of the concentration curl

By now you probably no longer doubt that the concentration curl is an exercise that definitely deserves a place in your arm routine or during your pull training. It is of course essential that you perform the exercise optimally to get the maximum amount of muscle activation from the concentration curl.

We take you through a number of steps through the perfect execution of the concentration curl.

  1. Choose one dumbbell with a suitable weight for the exercise and sit upright on a bench.
  2. Bend your upper body forward and place your elbow against the inside of your thigh, just in front of your knee. Place your free hand on your other knee to keep your body stable.
  3. Use a supinated grip, meaning your palms face up. Inhale deeply and move the dumbbell up toward your shoulder.
  4. When your bicep is fully engaged in the top position, lower the weight slowly and in a controlled manner until you are back in the starting position.
  5. Repeat the movement until the desired number of reps of the set is achieved.

Helpful Tips

So.. that sounds pretty simple, right? However, we often see that some mistakes are made when doing the concentration curl, especially if you are new to the exercise. To eliminate these mistakes and ensure a perfect technique, we have listed a number of useful tips.

  • Make sure that there is always a slight bend in your elbow, even in the lower position of the exercise. By doing this you maintain constant tension on your biceps, when you let the arms stretch completely, the tension disappears and you give your biceps the opportunity to rest.
  • The exercise is not called the ‘concentration’ curl for nothing. This refers to the fact that the curl must be performed in a concentrated manner, especially in the eccentric phase of the exercise (descending part).
  • Your elbow and upper arm don’t change position, only your forearm. If you notice that your upper arm does not stay completely still, it is a good idea to lower the weight. Your bicep alone does all the work, so you don’t need a lot of weight for this exercise.
  • By turning your little finger slightly inward on the last part of the exercise, you shift the focus even more to the brachialis (long head). This is a handy technique that you can use when creating a bigger bicep peak.

Safety and Precautions

The concentration curl is generally not an injury-prone exercise, so there are few precautions you need to take.

Make sure that you perform the exercise with a relatively low weight. The fitness exercise is meant to only load your biceps and to avoid activation of all other muscles as much as possible-Biceps Exercise For Beginners

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