Top 3 bicep workout for beginners:

      Generally, when a beginner joins a gym to build muscle and get transformed into a better size he automatically starts training his arms specifically biceps.  This is because the arms are the major muscle group that is visible in most of the outfits.  Science proves that the tricep muscles form 75% of your arms.  But, we want to achieve a bigger bicep comparing to triceps because biceps give a good look with some detailed definition.  But, most beginners are not aware of the bicep anatomy to activate the overall biceps.  Some general bicep workouts can target all parts of the bicep muscle.  They are,

• Barbell curls:

     The barbell curl is the primary bicep workout that can target all parts of the bicep muscle i.e., the short head, the long head, and the brachialis.  Barbell curls are the basic movement to activate your biceps.  You must hold the barbell in shoulder width with a supinated grip i.e., your palms facing upwards.  Barbell curls can also be done with a pronated grip i.e., your palms facing downwards, but it activates more of your forearms than your bicep muscles.  Holding the barbell at shoulder width allows you to activate your short head, long head, and brachialis.  You can also perform barbell curls to specifically target your short head or long head by using the wide grip and close grip respectively.

• Zottman curls:

     Many of us do not do this workout to train our biceps.  But, this could be the best workout to activate all parts of the bicep muscles.  This workout is performed using dumbells.  You must contract the biceps by curling up with a supinated grip with a little bit wider from your body.  Then, you must pronate your grip at the top with a pause and must bring it down with a close grip.  This workout can activate your short head while curling up and when you shift your grip at the top you activate your forearms and brachialis and finally, when you curl down you activate your long head.  

• Hammer curls:

     Actually hammer curls do not target the short head of your biceps.  Performing hammer curls can activate the long head and brachialis of your biceps.  Your brachialis is a key thing in showing up the separation of your bicep muscle.  Performing hammer curls can build your bicep width which could make your arms look huge.  This workout targets the long head also so that it helps to show up your bicep veins.  Hammer curls are the primary workout to target your brachialis.

     These three workouts can train all the parts of the biceps.  You can add these workouts to your routine and make progress.  These workouts can be performed by beginners as well as advanced.  Try these workouts to train your biceps and make progress!