Today I decided to give you some good bicep workouts which will help you get bigger arm muscles. There are tons of bicep exercises and workouts, but not all can give you same progress and results after performing them. That is why, you should try some of the ones I will give you right now, which I know that are not too complicated to do, and bicep will grow the best after doing them.

Many bodybuilders make that mistake to perform to complicated and advanced exercises which leads to slower progress and not happy results. If you are a beginner then you need to follow a beginner workout program, and you need to avoid advanced exercises which you do not know how to perform well. Most of the hardest exercises will not give you what you want, as when performing them you will not concentrate on the specific muscles, you will include others. So knowing the exercise and knowing how to perform it is really important if you want to build up muscles.

Now let me show you some good bicep workouts that you can start working on today. For better results, I suggest you change workouts each week. You can mix the exercises as well. You also need to know that bicep is the hardest muscle to build up, you need a lot of concentration and regular training with a idea nutriton.

1. Biceps Curl - Use the bar and grab it under. With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
2. Dumbbell Curl - Use dumbbells. With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
3. Dumbbell Concentration Curl - Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.
4. Barbell Preacher Curl - Raise bar until forearms are vertical. Lower barbell until arms are fully extended. Repeat.
5. Cable Prone Incline Curl or Barbell - Raise bar until arms are flexed. Lower barbell until arms are fully extended. Repeat.

One of the most common problem of beginners who visit GYM weekly is not to follow a program, where you must follow arm routines and workouts if you want to build muscles. This is not only important for your arms, but for all muscles like chest, legs, back and others.

What I will show you here is a arm routines workout for beginners where you will see one of the must do workouts for triceps, biceps and forearm muscles and routines which are the best you follow. Remember that without a consistent training and nutrition you can forget about gaining muscles, so both are on the first place!

Now here are the best arm routines and workouts for beginners:

Biceps

1. Barbell Curl - The first exercise you need to do when pumping biceps. Do 4 routines of that workout, because it is one of the most important ones. Try to keep your shoulders down, relaxed and slowly lift the curl with your biceps. Do not swing your body, stay still. Do reps like follow: 12-10-8-6*
2. Barbell Preacher Curl - Almost the same exercise, only this time you use the preacher bench. Slowly lift the curl using only your biceps. Keep elbows still. Do 4 routines: 12-10-10-8*
3. Dumbbell Concentration Curl - One of the exercises you do at the end of bicep workouts routines. Slowly lifting! Do 3 routines: 12-12-12*

Triceps

1. Close Grip Bench Press - The must do triceps exercise with 4 routines. Always start with this exercise. Have 10 cm of distance between each hand grip. Do 4 routines: 12-10-8-6*
2. Skull Crusher - Another must do exercise for triceps. Keep your elbows still with a distance of 10 cm. Do 3-4 routines: 12-10-8-6*
3. Cable Pushdown - A good cable exercise for your triceps with low weight. Try to stand still when doing this exercise and keep your elbows still with a distance of 10 cm. Do 4 routines: 12-10-10-8*

Forearm

1. Wrist Curl - A must do exercise for your forearm wrist muscle. Do 4 routines: 15-12-12-10*
2. Reverse Wrist Curl - Same exercise, only this time you have a reverse grip of wrists. Do 4 routines: 15-12-12-10*

If you decided finally to start working out and building muscles, let me help you by giving you best upper arm exercises and tips for beginners. This type of exercises I will show you are the ones you can start with and by doing them your upper arm muscles will get bigger and more toned.

I hope you already know something about nutrition which is usually more important than workout. If you will follow this exercises I will show you, I hope you will also follow a nutrition program for muscle building. With both you will see progress much, much faster that is why it is viral to follow both.

Ok, lets start with first things first. Upper arm muscles include biceps and triceps and also deltoid. If you want to get a bigger upper arm you will need to work on all three muscle categories I told you about. Most of bodybuilders and also beginners in GYM have a program which they follow.

You need to work on triceps and bicep muscle  the same workout day. Doing both muscles 1-2 times per week is enough. On workout day, you need to have 4 different exercises for both bicep and triceps with 3-4 routines of 12-8 reps. This is a most common workout that you should follow, now lets see which are the best upper arm exercises for triceps, bicep and deltoid you should practice.

Best Bicep Exercises

1. Barbell Curl - Do 4 routines of 12-8 reps. Have 1 minute rest between each routine.
2. Dumbbell Curl - Do 3-4 routines of 14-10 reps. Have 1.30 minute rest.
3. Barbell Preacher Curl - Do 4 routines of 12-6 reps.
4. Dumbbell Concentration Curl - Do 3 routines of 15-10 reps. Have 30 seconds rest.

Best Triceps Exercises

1. Close Grip Bench Press - Do 4 routines of 12-8 reps.
2. Lying Triceps Extension - Do 3-4 routines of 12-8 reps.
3. Incline Triceps Extension - Do 3 routines of 15-10 reps.
4. Dumbbell Kickback - Do 3-4 routines of 12-8 reps.

Best Deltoid Exercises

1. Barbell Upright Row - Do 3-4 routines of 12-8 reps.
2. Dumbbell Lying Lateral Raise - Do 3 routines of 15-10 reps.
3. Dumbbell Lateral Row - Do 3-4 routines of 15-10 reps.