Loaded guns…Are you looking for beginner exercises to help jumpstart building your biceps? Are you tired of hitting heavy weights and not seeing any progress? Well look no further, help is here!
Weight lifting can be intimidating to a beginner, but you have to start somewhere. Like anything else, you should always start from the bottom and work your way up. It’s unfortunate, but several reservations come with making the decision to build muscle, and if you’re like most people you will psyche yourself out a million times before you finally convince yourself to start. But, my plan is to make building your biceps as easy as possible!
But making the decision to start lifting is not biggest issue/decision here. It’s what you do after you say yes that’s frightening. You start to second guess your decision because it just seems like there are too many other factors you now have to address. You start to think about how much weight is the right amount of weight. Which exercises you should be doing and how often you should be doing them to get the results you desire. Don’t worry that’s normal! LOL. We all have those what if’s and how moments; that’s just one of the characteristics that make us human.
Listed below are a few easy and extremely helpful exercises you can use to assist you on your journey of building your biceps.
***As a beginner, you would want to perform these exercises using five to ten-pound dumbbells and at bare minimum three times per week.
Alternating Dumbbell Curls
To complete this exercise, you should be standing in the upright position with your legs shoulder-width apart and a dumbbell in each hand. Your arms should be hanging by your side and as relaxed as possible. Clutch your hands around the dumbbells with your palms facing your things. Starting with your right arm, curl your arm at the elbow, and bring the weight upright. When you reach the top, your palm should be facing your body/face. Using the steps mentioned above alternate these steps to your left arm as well. (Left then right equals 1)
First Set: 10 reps
Second Set: 10 reps
Third Set: 8 reps
Hammer Curls
To complete this exercise, you should be standing in the upright position with your legs shoulder-width apart and a dumbbell in each hand. Raise one dumbbell until your thumb is facing your body (your forearms should be in the vertical position at this point). Carefully bring your arm back down to the start position and repeat with the other arm.
First Set: 10 reps
Second Set: 10 reps
Third Set: 8 reps
Standing Bicep Curls with Resistance Bands
Be sure that your feet are shoulder width apart and planted firmly on top of the resistance bands. The opposite end of the resistance bands should be being held tightly in your hands with your palms facing away from your body. While squeezing your biceps, slowly bring your hands upward; making sure not to move your elbows from your side. Bring your arms back down to your sides and repeat this process again. (Up and down equals 1)
First Set: 10 reps
Second Set: 10 reps
Third Set: 8 reps
Incline Dumbbell Curl
Angle your bench between 45-60 degrees. Sit back on the bench with two dumbbells in your hands and your arms hanging downward. Your palms should be facing your body. Keep your elbows stationary as you raise one dumbbell into the upright position. Your palms should be facing your shoulder at this point. Carefully bring your arm back down to the start position and repeat with the other arm.
First Set: 10 reps
Second Set: 10 reps
Third Set: 8 reps
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