What is a Beginner Biceps Workout Plan?

India's No. 1 Body Transformation Coach

As a beginner you might be having a lot of questions. How much to train, how often to train, what exercises to do for your biceps? In this beginner bicep workout guide I will answer all your questions and give you complete workout plans for maximum results

What You Need to Know About Your Biceps Muscles

Before getting into the details of beginner biceps workout, we need to have a basic understanding of biceps muscle. This is important because it helps you understand how to train your biceps muscle better.

Biceps is a small muscle that is there on the front portion of your upper arm. The muscle between your shoulder and forearms.

Biceps is a two headed muscle, the long head and the short head. There is another muscle called brachialis, which is technically not part of the biceps. But it is important to train brachialis as well because it makes part of your upper arm and gives your biceps a powerful look!

The biceps or the biceps brachii muscle has following functions

  1. Elbow flexion : when you curl your forearm towards your shoulder
  2. Supination : when you rotate your arms
  3. Shoulder assistance : biceps muscle also assist in some shoulder movements

How to know that you are a beginner

In terms of training if you are someone who has less than 6 months of workout experience you can call yourself a beginner.

In some cases if you have more than 6 months of experience but if you don’t understand the basics or exercise or training techniques, you’d still be a beginner.

Difference between beginner, intermediate and advanced

Being a beginner or intermediate or advanced, depends on some factors like your

  1. Lifting experience
  2. the amount of weight you can lift
  3. your understanding of proper form a technique

Beginners usually lack one of the above things.

If you have limited lifting experience – less than 6 months, you are a beginner

If you don’t have enough strength and you cannot lift your bodyweight in compound exercises like squat or deadlift – you are a beginner

Even if you have a lot of experience but you train with improper form or technique you should still go back to beginner workouts

How to train your biceps as a beginner

When training for biceps here are few things you need to keep in mind as a

  1. Form first – stay clear from heavy weights. During your beginning months it is important to focus on technique and proper form. If you develop poor technique early on, it will be very difficult to change it later on.
  2. Slow and controlled reps – this goes for all categories of lifters. Especially for beginners you want to develop a solid mind muscle connection. And this is possible only if you feel every single rep.
  3. Don’t train your arms more than twice a week – I’ve seen a lot of beginners hitting arms almost daily. Don’t do it. training arms once or twice a week is ideal for beginners

Beginner biceps building exercises

Now that you understand basics of biceps and how to train as a beginner, i am going to share best beginner bicep exercises

  1. Barbell curls
  2. Cable curl
  3. Ez bar curl
  4. Incline curl
  5. Preacher curl
  6. Chin ups
  7. Concentration curls

Beginner biceps workout

I am going to share 3 different beginner biceps workout plans. These plans are created with beginner level in mind. they will help you build strength and muscle mass in biceps

Beginner Biceps Workout Plan A

ExerciseSetsReps
Standing Barbell Curl310-12
Seated Alternating Dumbbell Curl310-12
Cable Rope Hammer Curl310-12

Beginner Biceps Workout Plan B

ExerciseSetsReps
Incline Dumbbell Curl310-12
Preacher Curl310-12
Hammer Curl310-12

Beginner Biceps Workout Plan C

ExerciseSetsReps
Concentration Curl310-12
EZ-Bar Curl310-12
Reverse Curl310-12

Beginner biceps workout with dumbbells

If you have only dumbbells available, you can try this beginners biceps workout with dumbbell

Beginners biceps workout with dumbbell Option A

ExerciseSetsReps
Alternating Dumbbell Curl310-12
Incline Dumbbell Curl310-12
Hammer Curl310-12

Beginners biceps workout with dumbbell Option B

ExerciseSetsReps
Standing Dumbbell Curl310-12
Seated Dumbbell Curl310-12
Concentration Curl310-12

Beginners biceps workout with dumbbell Option C

ExerciseSetsReps
Preacher Curl310-12
Reverse Curl310-12
Hammer Curl310-12

Beginner biceps workout at home

Beginner biceps workout at home Plan A

ExerciseSetsReps
Standing Alternating Dumbbell Curl310-12
Hammer Curl310-12
Seated Dumbbell Curl310-12

Beginner biceps workout at home Plan B

ExerciseSetsReps
Incline Dumbbell Curl310-12
Concentration Curl310-12
Reverse Curl310-12

Beginner biceps workout at home Plan C

ExerciseSetsReps
Bodyweight Rows (Table Rows)38-10
Standing Hammer Curl310-12
Seated Alternating Dumbbell Curl310-12

Beginner biceps workout for females

Here is a beginners biceps workout that you can do.

Beginner biceps workout for females Plan A

ExerciseSetsReps
Alternating Dumbbell Curl310-12
Hammer Curl310-12
Seated Incline Dumbbell Curl310-12

Beginner biceps workout for females Plan B

ExerciseSetsReps
Seated Alternating Dumbbell Curl310-12
Standing Hammer Curl310-12
Concentration Curl310-12

Beginner Bicep Building Tips

I’ve trained a lot of beginners and I know that they make a lot of mistakes when training their biceps. I am going to share some useful tips for you

  1. You should train your biceps 2-3 times a week. Less than 2 is not enough and more than 3 times is too much.
  2. You should lift moderately heavy weights. Any weight that allows you to do 10-12 reps in a challenging way is good. If the reps are too easy then increase the weight. If the reps are too difficult, decrease the weight.
  3. Lifting tempo should be slow. You should always be doing slow and controlled reps.
  4. Focus on negatives. Negative is the portino when you are working against gravity. this portino really helps in building biceps strength and size.
  5. Take time to learn and understand the technique of each exercise. Make every rep count.
  6. Try to increase the weight slowly – biceps is a small muscle so don’t try to lift too heavy

Beginner biceps workout faq

You are a beginner and I know that you would have a lot of questions. lets address them

How do you train your biceps for beginners?

Train width, moderate weight, and slow controlled form. You should train your arms 2-3 times per week as a beginner.

What bicep exercises should I do first?

As a beginner, you should always start your workout with an isolation exercise. This will help you squeeze the muscle and build proper mind muscle connection. Cable curl, preacher curl, and concentration curls are good exercises.

Should beginners train biceps?

Yes, beginners should train their biceps. A lot of people say that beginners get a lot of arm workout from back workout. But this is a mistake, if you ignore biceps training, you may end up having inferior biceps development

Is 2 days enough for biceps?

Yes, for beginners 2 days of biceps training is enough. Make sure you are doing your exercises with proper form, moderate weight and in a slow controlled way.

Is 20 minutes of biceps enough?

That depends on the way you train your biceps. If you know how to isolate the muscle and push it hard enough then 20 mins are sufficient. For most people 20 mins are not enough to train the biceps.

Can I build biceps without weights?

Unlikely. You can only build a limited amount of strength and muscle mass with bodyweight. After a point your arms will stop growing.

How to increase arm size?

Proper exercise selection, proper technique, right progression, sound nutrition, and recovery. This is what you need to increase arm size.

Beginner biceps summary

I was a beginner once and I wanted the results and I wanted them right away. But my 2 decades of lifting has taught me one thing. Good things in life come with patience. Take your time, learn proper technique, push yourself in the gym, eat good food and see your biceps grow!

Leave a Comment

Your email address will not be published. Required fields are marked *