Top Bicep Workout For Beginners

1.Machine Preacher Curl

• Sit on a preacher curl machine and choose appropriate weight you want to lift.It is your starting position..
• Place the back of the upper arms on the padding and hold the handles with an underhand grip.
• Keep your upper arms on the padding and then lift the handles.
• Hold the position for 1-2 seconds.
• Lower the handles slowly back to the starting position.

2.Dumbbell Bicep Curl

• Hold a dumbbell in each hand.
• Stand with your feet and keep your legs wide.
• Let your arms hang down with your palms forward
  (Keep your wrist same as shown in Upper pic). .
• Stand straight,Pull your abdominals in.
• Bent your arms from elbow and lift upside until they are in-front of your shoulders.
• Slowly lower the dumbbells back down.

3.Dumbbell Hammer Curl

• Hold a dumbbell in each hand.
• Stand with your feet and keep your legs wide.
• Let your arms hang down (Keep your wrist same as shown in Upper pic).
• Stand straight,Pull your abdominals in.
• Bent your arms from elbow and lift upside until they are in-front of your shoulders.
• Slowly lower the dumbbells back down.
• Than Repeat.