Good Bicep Exercises-For Beginners

As we work on our whole body for a better ‘built’ body structure, there is the need to work on the different aspects of the body; such as the biceps, shoulder, legs, back, abs and core, Arms, chest, Obliques, etc.

Generally, some people would just hit the gym and do their ‘thing’ without really knowing what effect the exercises they are doing is having on their body. Not also knowing if they are doing it right or wrong, or what part of the body they really want to improve or build.

I think if you really have the idea of what you want to achieve at the gym, it will be pretty easy for your goal to be attained, because you have an objective, not exercising without a clue!

Bicep is one of the vital body aspects that should be worked on, I believe most people would like to have a massive, strong, and better-looking biceps. Hence, here are some tips on how to get the best out of your exercises for biceps; in other words, good bicep exercises.

Alternate Hammer curl

One of the most effective exercises of building a good bicep is Alternate hammer Curl! This is a strength exercise that primarily targets the biceps and also the forearm effectively.

This is done by standing with your torso upright and dumbbells in each of your hands at arm’s length. Make sure that your elbows are close to your upper body(torso). Now, having the dumbbells in your grip,  begin to move the dumbbell on one arm towards your shoulder, until it is on a shoulder level, then slowly return to the starting position. Do the same to the other arm.

You must only move the forearms when raising the dumbbells to your shoulder level. It is important you note that so that it is properly done.

Alternate Incline Dumbbell Curl

This is yet another exercise for the biceps and the forearms. It is simply done by sitting on an incline bench with a dumbbell in each of your hand, held at arm’s length. Make sure that your elbows are close to the torso.

Now begin by lifting the dumbbell on one hand toward your shoulder level, and slowly returning to its former position of arm’s length. Do the same to the other arm as well. Make sure that during the lifting; it should be your forearms that should be moving to your shoulder, nothing else should move. Your entire body and your upper arm should be stationary!

Do as many repetitions as possible.

Barbell curl

Standing with your torso upright, while holding a barbell with an upturned hand (i.e with your palm forward). Make sure that your elbows are close to the torso with your hands at shoulder width grip on the barbell.

Begin to lift the barbell forward towards your shoulder, making sure at the same time that your torso, your legs, and upper arm do not move at this point, except your forearms. After getting to your shoulder level with the barbell, slowly return back to the initial position, which was the starting point. Do as many repetitions as possible.

You may also do this by holding the barbell at a close grip, instead of shoulder width level.

Barbell Curls Lying Against An Incline

This is done by lying on the incline bench; this time it’s against an incline bench. Can you almost sense the impact? That’s right. So, you start by simply lying against the incline bench, while holding the barbell (palms turned forward) at arm’s length. Start by lifting (curling) the barbell towards your shoulder and back again to the starting point. Continue doing as many as possible.

Always note that it is only the forearms should be moving, not the upper arms or any other part of your body.


The ‘Brachialis-SMR’ may not be one of the ‘conventional’ biceps exercises you may know, but it is sure one of the most effective. Its effect on the biceps is extraordinary.

To do this is very simple yet very effective. Simply lie on your side, having your upper arm brachialis-SMRon the foam roller.  Aligning your upper arm with your body, keep your upper arm pressed against the foam roller, with your hips raised off the floor, having your weight on your arm and feet. Hold on for 30 seconds and turn to the other side.

Unfortunately, I couldn’t bring you a video to support this at this time.


These are but few good bicep exercises that could be done to improve your biceps significantly. They are very simple to do, yet effective when done properly. Speaking of doing it properly, that’s the reason I included the video to support the text, to make it a lot easier to grasp.

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12 thoughts on “Good Bicep Exercises-For Beginners”

  1. James

    These are some great exercises that you have listed here – I’m tempted to give a couple of them a try! Was an enjoyable read 🙂

    1. Nnamdi

      Thank your James, even though there are still many others I did not list here.

  2. Sharon Schovajsa

    Your website is very well organized with lots of useful information for the body builder.
    Wish you lots of success.
    God bless you,

  3. Jess

    Thanks for sharing these biceps exercises. They are straight forward but proper body mechanics often get overlooked when exercising so I’m glad you focused on them to save people from possible injuries. The ‘Brachialis-SMR’ is something new for me, I bet it’s great for your core too! Thanks for the post.

    1. Nnamdi

      Hi Jess, thank you for appreciating my work.

  4. Bill

    Tons of great infor here, and love the use of videos to show proper positioning. Great site.

    1. Nnamdi

      Thanks Bill, hope you will be visiting again.

  5. Michelle

    Nice post!

    It is very good to see someone passing on good advice and training tips in a very comprehensive way.

    Many sites I have visited don’t have quite as much detailed breakdown, and can often leave me with unanswered questions at the end of the page. This post did not leave me wondering or needing to know more – so thank you for being so thorough.

    1. Nnamdi

      Thank you Michelle for appreciating my work and seeing it worth.

  6. Peggy Menke

    Hello, Nnamdi. You have a lot of valuable information to share, thanks!

    1. Nnamdi

      Thank you Peggy, and do visit again.

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