Building bigger biceps is a common goal among gym beginners, but the key is focusing on the most effective exercises. Many newcomers make the mistake of relying solely on machine curls or ineffective high-rep routines.
Instead, foundational movements that maximise muscle activation, progressive overload, and proper technique are crucial. This article will detail three scientifically backed exercises every beginner should do to develop stronger and larger biceps.
1. Barbell Bicep Curl
The barbell bicep curl is one of the most effective exercises for building mass in the biceps due to its ability to recruit both the short and long heads of the biceps brachii (Schoenfeld, 2010). The movement allows for progressive overload, meaning you can gradually increase the weight to stimulate continuous muscle growth.
How to Perform the Barbell Bicep Curl
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands slightly wider than shoulder-width.
- Keep your elbows close to your torso and avoid excessive swinging.
- Curl the barbell towards your shoulders by contracting your biceps.
- Lower the barbell back to the starting position in a controlled manner.
- Perform 3-4 sets of 8-12 reps.
Why It Works
Research has shown that barbell curls elicit high muscle activation compared to other bicep exercises (Oliveira et al., 2009). The ability to lift heavier weights compared to dumbbell curls increases mechanical tension, a primary driver of hypertrophy (Schoenfeld, 2013).
2. Dumbbell Hammer Curl
The hammer curl doesn’t just hit your biceps – it also works the brachialis and forearms, adding real thickness to your arms. It’s a simple move that builds both strength and shape, making it a must-do for beginners.
How to Perform the Dumbbell Hammer Curl
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing inward).
- Keep your elbows close to your torso and curl the dumbbells toward your shoulders.
- Lower them back in a slow, controlled motion.
- Perform 3-4 sets of 10-12 reps.
Why It Works
A study by Staudenmann et al. (2010) found that hammer curls activate the brachialis more than traditional bicep curls. The brachialis, when developed, can push the biceps up, making them appear larger.
3. Concentration Curl
The concentration curl is highly effective for isolating the biceps brachii. A study by ACE (American Council on Exercise) found it to produce the highest activation of the biceps muscle among common curling exercises (Porcari et al., 2014).
How to Perform the Concentration Curl
- Sit on a bench with your feet flat on the ground, holding a dumbbell in one hand.
- Rest your elbow against the inside of your thigh.
- Curl the dumbbell upward, focusing on contracting the biceps.
- Lower the weight slowly and repeat.
- Perform 3-4 sets of 10-12 reps per arm.
Why It Works
Concentration curls allow for a greater mind-muscle connection, which has been shown to enhance muscle growth by increasing muscle fibre recruitment (Snyder et al., 2014). The controlled movement ensures maximal tension throughout the range of motion.
Training Tips for Beginners
Use Progressive Overload
Increasing the weight or repetitions over time is crucial for muscle growth (Schoenfeld et al., 2016). Stick to a structured plan that allows gradual increases in intensity.
Prioritise Proper Form
Avoid using excessive momentum, as this reduces biceps engagement and increases injury risk. Focus on controlled, strict movements.
Include Sufficient Recovery
Muscles grow outside of the gym, so allow 48 hours of recovery between biceps workouts. Sleep, nutrition, and rest are key factors in hypertrophy (Bonilla et al., 2018).
Optimise Nutrition
Protein intake is vital for muscle growth. Aim for 1.6-2.2g of protein per kg of body weight daily (Morton et al., 2018). Carbohydrates also aid in recovery by replenishing glycogen stores.
Conclusion
For gym beginners aiming to develop bigger biceps, the barbell curl, hammer curl, and concentration curl are three of the best exercises. These movements target different aspects of the biceps and supporting muscles, ensuring well-rounded development. Coupled with proper training principles, progressive overload, and optimal nutrition, beginners can see significant improvements in biceps size and strength.
Key Takeaways
| Exercise | Why It Works | Recommended Sets & Reps |
|---|---|---|
| Barbell Bicep Curl | Maximises muscle activation and strength gains | 3-4 sets of 8-12 reps |
| Dumbbell Hammer Curl | Targets biceps and brachialis for arm thickness | 3-4 sets of 10-12 reps |
| Concentration Curl | Provides superior biceps isolation and muscle activation | 3-4 sets of 10-12 reps |
Bibliography
Basmajian, J.V. & De Luca, C.J. (1985). Muscles Alive: Their Functions Revealed. Baltimore: Williams & Wilkins.
Bonilla, D.A., Pérez-Idárraga, A., Odriozola-Martínez, A. & Kreider, R.B. (2018). “The Role of Sleep and Nutrition on Performance and Training Adaptations in Athletes.” International Journal of Sports Physiology and Performance, 13(5), pp. 520-530.
Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C. & Phillips, S.M. (2018). “A Systematic Review, Meta-Analysis and Meta-Regression of the Effect of Protein Supplementation on Resistance Training-Induced Gains in Muscle Mass and Strength in Healthy Adults.” British Journal of Sports Medicine, 52(6), pp. 376-384.
Oliveira, L.F., Matta, T.T., Alves, D.S., Garcia, M.A. & Vieira, T.M. (2009). “Effect of Hand Position on Electromyographic Activity of Biceps Brachii During Arm Curl Exercises.” Journal of Strength and Conditioning Research, 23(4), pp. 1111-1115.
Porcari, J., Foster, C., Gibson, M., Doberstein, S., Anders, M. & Lanning, B. (2014). “An Electromyographic Analysis of Biceps Brachii Activity During Preacher Curls, Concentration Curls, and Standing Barbell Curls.” ACE Research Study.
Schoenfeld, B.J. (2010). “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
Schoenfeld, B.J. (2013). “Potential Mechanisms for a Role of Metabolic Stress in Hypertrophic Adaptations to Resistance Training.” Sports Medicine, 43(3), pp. 179-194.
Schoenfeld, B.J., Grgic, J., Van Every, D.W. & Plotkin, D.L. (2016). “Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum.” Sports, 4(4), p. 38.
Snyder, B.J. & Fry, W.R. (2014). “Effect of Verbal Instruction on Muscle Activity During the Bench Press Exercise.” Journal of Strength and Conditioning Research, 26(9), pp. 2394-2400.
Staudenmann, D., Kingma, I., Daffertshofer, A., Stegeman, D.F. & van Dieën, J.H. (2010). “Improving EMG-Based Muscle Force Estimation by Considering the Electro-Mechanical Delay.” Neuroscience Letters, 471(2), pp. 104-108.
