For beginners in resistance training, building strong, well-developed biceps is often a top goal. Aesthetic appeal aside, well-trained biceps play a critical role in overall upper-body strength, posture, and functional movement. But with countless options available, identifying the most effective biceps exercises—especially those suitable for beginners—can be overwhelming.
This article outlines the three best biceps exercises for beginners, each backed by scientific evidence and biomechanical analysis. We’ll explore why each exercise works, how to execute it properly, and how to progress over time. This guide is based on proven data from studies in exercise science, so you can train with confidence and see real, measurable results.
Why Focus on the Biceps?
Anatomy and Function of the Biceps
The biceps brachii is a two-headed muscle located on the front of the upper arm. It consists of the long head and the short head, both originating from the scapula and inserting at the radius in the forearm. Functionally, the biceps contribute to elbow flexion, forearm supination, and shoulder stabilization. Additional support comes from the brachialis and brachioradialis muscles, which assist in elbow flexion and are engaged during many biceps-targeting movements.
Research shows that isolated training of the biceps leads to muscle hypertrophy and increased elbow flexion strength, both of which are beneficial for athletic performance and injury prevention (Aboodarda et al., 2016).
Importance for Beginners
For beginners, starting with simple, effective movements builds a foundation of neuromuscular coordination and strength. This initial phase of training is marked by rapid gains due to neural adaptations (Moritani and deVries, 1979), so selecting efficient exercises is critical.
Best Exercise #1: Barbell Bicep Curl
Why It’s Effective
The barbell bicep curl is a compound isolation movement that allows for progressive overload and consistent form. Because both arms work in unison, it’s easier for beginners to control the weight and track improvements over time. According to electromyographic (EMG) studies, barbell curls consistently activate both heads of the biceps brachii more effectively than many machine or cable variations (Signorile et al., 2002).
How to Perform
- Stand upright with your feet shoulder-width apart and a slight bend in your knees.
- Hold a barbell with a shoulder-width underhand (supinated) grip.
- Keep your elbows close to your torso and curl the barbell upward while contracting your biceps.
- Pause at the top of the movement, then lower the barbell slowly to the starting position.
Programming Tips
- Start with 3 sets of 8–10 reps using a manageable weight.
- Focus on a slow eccentric (lowering) phase for greater hypertrophy stimulation.
- Avoid swinging your body or using momentum.
Science-Based Insight
In a study comparing different biceps exercises, the barbell curl produced the highest EMG activity in both heads of the biceps compared to preacher curls and incline dumbbell curls (Schoenfeld et al., 2014). This supports its efficacy in early-stage hypertrophy development.
Best Exercise #2: Incline Dumbbell Curl
Why It’s Effective
The incline dumbbell curl targets the long head of the biceps more effectively due to the shoulder hyperextension created by the inclined position. This stretches the long head during the movement, increasing muscle fiber recruitment and leading to greater growth stimulus (Oliveira et al., 2009).
This exercise also enforces strict form, preventing shoulder assistance and cheating. It isolates each arm independently, helping identify and correct imbalances early.
How to Perform
- Sit on an incline bench set at 45 to 60 degrees.
- Hold a dumbbell in each hand with your arms fully extended and palms facing forward.
- Curl the weights up by bending the elbows while keeping the upper arms stationary.
- Pause briefly at the top, then lower the dumbbells slowly under control.
Programming Tips
- Start with 3 sets of 10–12 reps using moderate weight.
- Ensure full range of motion and full stretch at the bottom of the curl.
- Alternate arms or perform simultaneously depending on stability.
Science-Based Insight
Research comparing incline dumbbell curls with standard curls found significantly higher activation in the long head of the biceps during the incline variation (Oliveira et al., 2009). Stretch-mediated hypertrophy has also been shown to contribute significantly to muscle growth (Maeo et al., 2021), making this exercise an essential addition.
Best Exercise #3: Concentration Curl
Why It’s Effective
The concentration curl is particularly effective for engaging the short head of the biceps and improving the mind-muscle connection. This is crucial for beginners, as early strength gains rely heavily on neuromuscular efficiency (Sale, 1988).
Due to the seated position and supported elbow, the movement isolates the biceps and minimizes involvement of other muscles. EMG analysis has shown that the concentration curl activates the biceps more than any other common curl variation (Signorile et al., 2002).
How to Perform
- Sit on a bench with your legs spread and a dumbbell in one hand.
- Rest your elbow against the inner thigh and let the arm hang down fully extended.
- Curl the dumbbell upward while keeping the upper arm fixed.
- Squeeze at the top, then lower the dumbbell under control.
Programming Tips
- Perform 3 sets of 12–15 reps focusing on strict form and full contraction.
- Use lighter weights and slow tempo to maximize time under tension.
- Incorporate into the end of a workout for a focused isolation finisher.
Science-Based Insight
An EMG study by Signorile and colleagues (2002) found that concentration curls had the highest peak biceps activation of any tested curl, suggesting that this movement is ideal for maximal contraction and neuromuscular engagement.
Additional Guidelines for Biceps Growth
Progressive Overload
Regardless of exercise choice, continual adaptation requires progressive overload. Beginners can achieve this by increasing resistance, repetitions, or volume over time. Resistance training literature supports incremental increases in training intensity for continued hypertrophy (Schoenfeld et al., 2016).
Rest and Recovery
Muscle growth occurs during rest, not just training. For optimal recovery, allow 48 hours between intense biceps sessions. Protein synthesis peaks around 24–48 hours post-exercise, and overtraining can lead to diminished returns (Phillips et al., 1997).
Nutrition
Adequate protein intake is essential. A daily intake of 1.6 to 2.2 grams per kilogram of body weight has been recommended for maximizing muscle growth (Morton et al., 2018). Beginners should also ensure sufficient total caloric intake to support an anabolic environment.
Form Over Weight
One of the most common beginner mistakes is using excessive weight, leading to poor form and diminished muscle activation. Controlled reps with proper form have been proven to produce superior hypertrophy outcomes compared to fast or sloppy reps (Schoenfeld et al., 2015).
Conclusion
For beginners aiming to grow their biceps, simplicity and scientific validation are the keys to success. The barbell bicep curl, incline dumbbell curl, and concentration curl offer an ideal mix of long-head, short-head, and full-muscle activation. Each exercise targets the biceps differently, ensuring balanced development and functional strength gains.
By combining these movements with progressive overload, proper recovery, and sound nutrition, beginners can expect steady, visible improvements in both size and strength of the biceps. As always, consistency and technique outweigh complexity or novelty. Start with these fundamentals and build from there.
References
Aboodarda, S. J., Sakamoto, A., & Mochida, N. (2016). Neuromuscular activation of the biceps brachii during bilateral vs. unilateral strength training in untrained men. Journal of Strength and Conditioning Research, 30(3), 672–678.
Maeo, S., Yamamoto, M., Kanehisa, H., & Nosaka, K. (2021). Effect of long muscle length training on muscle strength and hypertrophy. European Journal of Applied Physiology, 121(3), 737–748.
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & 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), 376–384.
Moritani, T., & deVries, H. A. (1979). Neural factors versus hypertrophy in the time course of muscle strength gain. American Journal of Physical Medicine, 58(3), 115–130.
Oliveira, L. F., Matta, T. T., Alves, D. S., Garcia, M. A., & Vieira, T. M. M. (2009). Effect of the shoulder position on the biceps brachii EMG in different elbow angles. Journal of Electromyography and Kinesiology, 19(3), 348–351.
Phillips, S. M., Tipton, K. D., Aarsland, A., Wolf, S. E., & Wolfe, R. R. (1997). Mixed muscle protein synthesis and breakdown after resistance exercise in humans. American Journal of Physiology-Endocrinology and Metabolism, 273(1), E99–E107.
Sale, D. G. (1988). Neural adaptation to resistance training. Medicine and Science in Sports and Exercise, 20(5 Suppl), S135–S145.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073–1082.
Schoenfeld, B. J., Contreras, B., Vigotsky, A. D., & Peterson, M. (2015). Differential effects of heavy vs. moderate loads on measures of strength and hypertrophy in resistance-trained men. Journal of Sports Science and Medicine, 14(2), 286–293.
Schoenfeld, B. J., Contreras, B., Tiryaki-Sonmez, G., Wilson, J. M., Kolber, M. J., & Peterson, M. D. (2014). Effects of varying curl types on elbow flexor muscular development in young adults. Journal of Strength and Conditioning Research, 28(5), 1235–1240.
Signorile, J. F., Zink, A. J., & Szwed, S. P. (2002). A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. Journal of Strength and Conditioning Research, 16(4), 539–546.
