Biceps Workouts (Beginner)

The bodybuilding workouts below are great biceps routines for a beginner that involve barbell and dumbbell curls to build the biceps muscles.

You should rest at least 90 seconds between sets and perform each exercise with a 2-1-1 tempo (2 seconds down, 1 second pause, 1 second up). On every curl exercise, make sure that you squeeze your biceps hard at the top before lowering the weights.

Note: Always make sure that you warm up thoroughly before doing any weight training to protect your joints and avoid injury.

Beginner Biceps Routine #1:

Standing Barbell Curls 2 X 15
Seated Dumbbell Hammer Curls 2 X 15

Beginner Biceps Routine #2:

Standing Alternating Dumbbell Curls 2 X 15
Preacher Curls 2 X 15

Beginner Biceps Routine #3:

Incline Dumbbell Curls 2 X 15
E-Z Bar Curls 2 X 15

Note:. All of the above exercises should be done as part of a whole body beginners routine.

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