Best Beginner Biceps Workouts
About
This workout is designed to introduce beginners to effective biceps exercises.
It features straightforward movements using accessible equipment, allowing individuals with less than one year of experience to build confidence and technique.
The biceps, located on the front of the upper arm, play a key role in bending the arm and are activated in pulls and curls.
We emphasize engaging the long head of the biceps to maximize development.
Weights are adjusted to suit individual capabilities, ensuring a productive and safe training experience for men and women of various heights and body weights.
Workout 1
Biceps
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Biceps
Preacher Curl
17reps22.5lbs27reps22.5lbs37reps22.5lbs
Seated Dumbbell Curl
110reps15lbs210reps15lbs310reps15lbs
Cross Body Hammer Curls
18reps5lbs28reps5lbs38reps5lbs
Barbell Bicep Drag Curl
110reps20lbs210reps20lbs310reps20lbs
Cable Preacher Curl
110reps35lbs210reps35lbs
Incline Dumbbell Curl
110reps17.5lbs210reps17.5lbs
The 15 Best Beginner Biceps Exercises
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Barbell Curl
SETS LOGGED5,529,638Biceps Strength96 mScoreBiceps
BarbellsThe Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.
How to do it
The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs2. Dumbbell Bicep Curl
SETS LOGGED10,161,709Biceps Strength99 mScoreBiceps
DumbbellsThe Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.
How to do it
The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs3. EZ-Bar Curl
SETS LOGGED4,152,468Biceps Strength97 mScoreBiceps
EZ BarThe EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.
How to do it
The EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs4. Hammer Curls
SETS LOGGED8,921,793Biceps Strength98 mScoreBicepsDumbbellsHammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.
How to do it
Hammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs5. Preacher Curl
SETS LOGGED1,646,964Biceps Strength92 mScoreBiceps
Preacher Curl BenchEZ BarThe Preacher Curl is a great bicep exercise that helps build strength. Using a preacher curl bench keeps your elbows still and focused, reducing any swinging or cheating. This exercise allows you to concentrate on working your biceps effectively with the help of an EZ-bar for support.
How to do it
The Preacher Curl is a great bicep exercise that helps build strength. Using a preacher curl bench keeps your elbows still and focused, reducing any swinging or cheating. This exercise allows you to concentrate on working your biceps effectively with the help of an EZ-bar for support.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs6. Reverse Barbell Curl
SETS LOGGED2,203,913Biceps Strength89 mScoreBicepsBarbellsThe Reverse Barbell Curl is a bicep exercise that focuses on grip strength and functional strength. By using a barbell with a reverse grip, you can stabilize the movement better, allowing for more effective bicep training.
How to do it
The Reverse Barbell Curl is a bicep exercise that focuses on grip strength and functional strength. By using a barbell with a reverse grip, you can stabilize the movement better, allowing for more effective bicep training.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs7. Seated Dumbbell Curl
SETS LOGGED3,675,670Biceps Strength95 mScoreBicepsDumbbellsThe Seated Dumbbell Curl is an exercise that focuses on building your biceps. By using dumbbells while sitting, you can maintain good form and prevent using your body to lift the weights.
How to do it
The Seated Dumbbell Curl is an exercise that focuses on building your biceps. By using dumbbells while sitting, you can maintain good form and prevent using your body to lift the weights.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs8. Incline EZ-Bar Curl
SETS LOGGED455,321Biceps Strength88 mScoreBicepsEZ Bar
Incline BenchThe Incline EZ-Bar Curl is a bicep exercise that uses an EZ-Bar for better grip and stability. Leaning on an incline bench helps maintain tension in your biceps throughout the movement.
How to do it
The Incline EZ-Bar Curl is a bicep exercise that uses an EZ-Bar for better grip and stability. Leaning on an incline bench helps maintain tension in your biceps throughout the movement.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs9. Cross Body Hammer Curls
SETS LOGGED1,172,804Biceps Strength91 mScoreBicepsDumbbellsCross Body Hammer Curls are a bicep exercise that involves lifting weights across your body. This movement targets the biceps effectively by moving the dumbbell in a diagonal path rather than straight up and down.
How to do it
Cross Body Hammer Curls are a bicep exercise that involves lifting weights across your body. This movement targets the biceps effectively by moving the dumbbell in a diagonal path rather than straight up and down.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs10. Barbell Bicep Drag Curl
SETS LOGGED1,003,713Biceps Strength86 mScoreBicepsBarbellsThe Barbell Bicep Drag Curl is an effective bicep exercise that uses a barbell for added stability. This variation allows for consistent tension on the biceps, helping to build muscle more effectively.
How to do it
The Barbell Bicep Drag Curl is an effective bicep exercise that uses a barbell for added stability. This variation allows for consistent tension on the biceps, helping to build muscle more effectively.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs11. Cable Preacher Curl
SETS LOGGED230,299Biceps Strength85 mScoreBiceps
Hi-Lo Pulley CablePreacher Curl BenchThe Cable Preacher Curl is an exercise that specifically builds your biceps. By using a preacher curl bench, your arms are stabilized, preventing any movement that could reduce the effectiveness of the lift. A cable machine enables a consistent tension throughout the exercise.
How to do it
The Cable Preacher Curl is an exercise that specifically builds your biceps. By using a preacher curl bench, your arms are stabilized, preventing any movement that could reduce the effectiveness of the lift. A cable machine enables a consistent tension throughout the exercise.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs12. Incline Dumbbell Curl
SETS LOGGED1,783,188Biceps Strength93 mScoreBicepsDumbbellsIncline BenchThe Incline Dumbbell Curl is a bicep exercise that isolates your upper arms while allowing full movement. Using dumbbells instead of a barbell helps ensure even strength between both arms and keeps tension on your biceps throughout the motion.
How to do it
The Incline Dumbbell Curl is a bicep exercise that isolates your upper arms while allowing full movement. Using dumbbells instead of a barbell helps ensure even strength between both arms and keeps tension on your biceps throughout the motion.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs13. Machine Bicep Curl
SETS LOGGED1,286,734Biceps Strength94 mScoreBiceps
Bicep Curl MachineThe Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.
How to do it
The Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs14. Machine Preacher Curl
SETS LOGGED1,100,200Biceps Strength83 mScoreBiceps
Preacher Curl MachineThe Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.
How to do it
The Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs15. TRX Bicep Curl
SETS LOGGED249,057Biceps Strength63 mScoreBiceps
TRXThe TRX Bicep Curl is a bodyweight exercise that focuses on strengthening the biceps. Using TRX straps helps ensure balanced strength in both arms and allows you to adjust resistance easily.
How to do it
The TRX Bicep Curl is a bodyweight exercise that focuses on strengthening the biceps. Using TRX straps helps ensure balanced strength in both arms and allows you to adjust resistance easily.
Sets, Reps, Weight18reps28reps38reps
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