YouTube Episode Description and Notes:

Learn the 3 biceps exercises best for beginners to start building a stronger and bigger arm. We are at Crux Fitness Cloverdale, a personal training studio located in Surrey, British Columbia Canada. We also have another gym in Richmond, British Columba, Canada as well! Crux Fitness website:

Min-ju and Gage discusses why direct arm training is important. By training and strengthen the biceps, it reduces the chances of injuries when doing other big lifts such as bench press and deadlifts.

A torn biceps tendon is a serious injury and the risk can be reduced by training biceps in a controlled and high volume workout. Over time, the tendons of the biceps gets strengthened. An added benefit would be getting bigger and stronger arms which helps with both confidence, and performing other exercises. Biceps workout at gym, biceps workout at home.

It doesn’t matter. The most important thing is having the “mind muscle connection” to really amplify the effectiveness of the exercises. Using a combination of 3 exercises.

The short head of the biceps, the long head of the biceps, as well as the brachialis all gets stimulated creating the desired training effect.

EXERCISE ONE: Barbell Curls Barbell curl using an olympic bar is a staple exercise when it comes to building bigger biceps and bigger arms.

The main focus should be on going slow and smooth to really work on the “mind muscle connection”, keeping a perfect barbell curl form.

EXERCISE 2: Spider curls This is a variation of the dumbbell curl, using the bench to create a different angle, and using a hammer curl grip to hit a different part of the biceps. Just like the barbell curl, the dumbbell curl form is very important.

EXERCISE 3: Incline bench curl This rounds out the workout by using a quarter turn, going from neutral grip to supinated grip. The incline bench position also hits the long head of the biceps more, giving a massive arm building stimulation.

Follow Gage and get through this biceps workout for beginners. Start with 10 reps of barbell curls, go immediately to 15 reps of spider curls, then continue on to 10 reps of incline bench curl. Rest for around 90 seconds, and repeat. Go for 4 sets.


➡️Here is a great barbell if you are looking for one:


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