Biceps Workout (Schedule - 1)

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When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps. The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed arms, people are going to know you're on top of your workout game. Biceps has major muscles of short head, long head and branchialis.

It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results.

Biceps Workout for Beginners

1) Cable Curls :

1. Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up. This will be your starting position.
2. While holding the upper arms stationary, curl the weights while contracting the biceps. Only the forearms should move. Continue the movement until the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
3. Slowly begin to bring the curl bar back to starting position. Repeat accordingly to your repetitions.

2) Alternate Dumbbell Curls : 

1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms should be facing your thighs.
2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
3. Slowly begin to bring the dumbbell back to the starting position.
4. Repeat the movement with the left hand. This equals one repetition. Continue this alternate movement till your prescribed repetitions.

3) Concentration Curls :

1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
2. Use your right arm to pick the dumbbell up. Rotate the palm of your hand until it is facing forward away from your thigh. This will be your starting position.
3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Slowly begin to bring the dumbbells back to starting position.
5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

4) Barbell Preacher Curls :

1. To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
2. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
3. Slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
4. Use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second. Make your all repetitions.

5) Alternate Hammer Curls :

1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
2. The palms of the hands should be facing your torso. This will be your starting position.
3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
4. Slowly begin to bring the dumbbells back to starting position.
5. Repeat the movement with the left hand. This equals one repetition.
6. Continue alternating in this manner for the recommended amount of repetitions.

6) Wrist Curls :

1. Start out by placing a barbell on the floor in front of a flat bench.
2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
3. Use your arms to grab the barbell and bring it up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
4. Start out by curling your wrist upwards.
5. Slowly lower your wrists back down to the starting position.
6. Repeat for the recommended amount of repetitions.

7) Reverse Wrist Curls:

1. Start out by placing a barbell on the floor in front of a flat bench.
2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
3. Use your arms to grab the barbell and bring it up so that your forearms are resting against your thighs with the palms of the hands facing the floor. Your wrists should be hanging over the edge of your thighs.
4. Start out by curling your wrist upwards.
5. Slowly lower your wrists back down to the starting position.
6. Repeat for the recommended amount of repetitions.

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