Biceps Day : 5 Simple Biceps Exercise For Beginners

5 Simple Biceps Exercise For Beginners

   

Here are some simple biceps exercise to boost you biceps Size & Strength.

• Barbell Curls

Barbell Curls with Straight Bar

Sets: 3
Reps: 8-12 (try to increase the weight after each set) 
Rest: 2-3 minutes of rest between each set

• Dumbbell Curls

Alternative Dumbbell Curls

Sets: 3
Reps: 8-12 (try to increase the weight after each set) 
Rest: 2-3 minutes of rest between each set

• Hammer Curls

Alternative Dumbbell Hammer Curls

Sets: 3
Reps: 8-12 (try to increase the weight after each set) 
Rest: 2-3 minutes of rest between each set

You can also pick up both the dumbbells at once rather then doing it alternatively.

• Preacher Curls

Dumbbell Preacher Curls

Sets: 3
Reps: 8-12 (try to increase the weight after each set) 
Rest: 2-3 minutes of rest between each set

You can also use Barbell instead of dumbbells or you can do it on a Preacher Curls Cable Machine.

Alternative Dumbbell Preacher Curls are also effective to get ripped biceps.

• Bicep Concentration Curls

Dumbbells Biceps Concentration Curls

Sets: 2
Reps: 08-12 (try to increase the weight after each set) 
Rest: 2-3 minutes of rest between each set

Share this workout with your friends & family.

Use hash tag #TeamFocus or #FoocusOnFitness

Like us on Facebook : FoocusOnFitness