Biceps Exercise In Gym Step By Step: Develop Your Muscles Easily

biceps exercise in gym step by step

If you want to get perfectly shaped arms, then you should concentrate on building up your biceps. The biceps are the most attractive part of the arms. However, it takes time and the proper program to develop them. In this article, you can read about three fun biceps exercises. Of course, muscle building requires that you have certain weight lifting equipment, such as a barbell, dumbbells, and more. You might want to do these exercises at the gym, or if you have your own equipment already, you can easily do these at home.

Standing Barbell Curls

This is by far the most popular biceps exercise. This will build your biceps into a round mass of muscle. You will need a barbell. To do the exercise, pick up the barbell and hold it with both hands, palms up. You can choose to have a narrow, medium, or wide grip. Make sure that your hands are at the level of your hips. This is your starting position. Bring the barbell slowly to your chest and hold this position for 1-2 seconds to allow your biceps to reach peak contraction. Gently lower the barbell to the starting position.

Alternating Rotating Dumbbell Curls. 

A woman holding a baseball bat

Alternating rotating dumbbell curls is easier compared to standing barbell curls. The purpose of the alternate movement is to allow you to train each arm with approximately equal force and to allow some rest time for each arm. To begin, hold a dumbbell in each hand. Start doing hammer curls with one hand. At the top of the movement, slowly rotate that arm until your palms are now facing towards you. As soon as you bring down that arm, start curling the other arm. You can repeat this exercise in as many reps as you can for 3 to 4 sets.


In doing pull-ups, your biceps and back muscles are worked out. You need to have a pull-up bar to do this routine. Monkey bars are also good. However, if you don’t have anything like this in your home, then it may not be possible for you to do pull-ups on alternative yet risky pull-up bars made of weak materials. Pull-ups are easy to do. You would just have to hold on to a horizontal bar and pull yourself up with the use of your biceps strength. Pull-ups can be done for about 1 to 3 sets with 16 reps for each set. To work the biceps, make sure your grip is with your hands facing you. This is the grip for a chin-up.

Bottom Line

If you maintain a regular training schedule with these exercises, over time, you will surely notice the bulk in your arms. However, biceps development requires patience because it may take several weeks before you see even the slightest results. If you are a busy person and you don’t have enough time to go to the gym, then getting your own home fitness equipment is a must. Lastly, remember that a good diet will also help remove the layers of fat that can hide your muscles, to begin with. But once you have that under control, building up bulk in your biceps with these exercises is the next step.

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