We are here to help you with this write-up section to sculpt your upper arms via gym workout for biceps training. Along with that, it will also result in improving your day-to-day activities, looking damn good, preventing injuries, and more.

The following sections of this write-up will let you know about the list of effective biceps workouts, their benefits, and steps to perform each one. 

Importance of biceps workout for beginners

After reading through the intro section, let’s look at the given below points to understand why you should add the best biceps workout at gym in your fitness routine.

• It helps to improve the strength of the upper body and overall fitness by building and sculpting the muscles in your upper arm.  
• Increase the power, endurance, and strength in the overall arm which results in improving your performance in daily life activities such as lifting, throwing, swimming, and more. 
• Enables you to lift heavier objects. 
• Gives you a more confident and attractive appearance with aesthetically toned biceps. 
• Gym workout for biceps also results in preventing injuries by supporting the joints in your arms and strengthening the muscles.
• If you are a sports person such as a cricketer, tennis player, or basketball player, then you can see a major improvement in your ground performance because all of these sports require the strength and motion of the upper arms.
• Apart from all of the other benefits, it also helps in improving mental health such as boosting your mood and reducing stress through the release of endorphins. 

5 best Biceps workout sessions for beginners: 

We have mentioned below the best and most effective biceps workout list suggested by our FitClub trainers that you can perform at your gym under the guidance of your fitness trainer. 

1. Hammer Curl

• Hold a pair of dumbbells resting next to the outer thigh.
• Keep your palms facing inward and squeeze your biceps to lift the dumbbells towards your shoulders.
• Take a Pause and then lower the dumbells to their initial position in order to complete the one rep.

2. Dumbbell Supinated Biceps Curl

• Hold dumbbells in each hand against your thigh.
• Keep your body straight and palms facing in front of you. 
• Lift your lower arms to curl the dumbbells towards your shoulders.
• Take a pause and slowly lower the weight to the initial position.

3. The incline twisting curl

• Set the adjustable bench at an angle between 45-65 degrees. 
• Hold a pair of dumbbells and sit on the bench by keeping your black lean against the pad and arms perpendicular to the floor.
• Now, perform a supinated biceps curl in order to finish your one rep. 

4. The concentration curl

• Sit on a bench by holding a dumbbell in your right hand. 
• Rest your right elbow on your right thigh. 
• Squeeze your biceps to curl the dumbbell towards your chest. 
• Now, lower the arm to its starting position to complete your one rep. 

5. Preacher curl

• Grab the barbell with an underhand grip and then sit down on a preacher curl bench. Make sure to adjust the seat according to your body so that your upper arms and chest can be in contact with the armrest. 
• Now, keep your upper arms stationary in contact with the armrest and squeeze your biceps to curl or lift the barbell rod towards your shoulders. 
• Take a pause and then slowly lower down the barbell to the starting position and also make sure that your lower arms do not touch the arm pad. 

Conclusion: 

Overall, as a proud member of FitClub gym, I’m dedicated to helping beginner gym joiners who are unaware of the effective workout sessions at the gym. And, after covering the biceps workout list and its importance in the above sections, I’m sure that you found us well. 

Apart from all of these, if you have any current or previous injury then I would recommend you to perform all these exercises under the guidance of your fitness trainer.