Biceps Exercises for Women

Bicep workout is the best way to prevent unattractive and flabby arms. Having untoned fat arm make you uncomfortable and ruin your attraction of sleeveless dress. You may have bigger looking arms that make your upper body appear broader. On the other hand, having well-toned arms appear stunning whether you wear a sleeved or sleeveless dress.

However, doing certain workout to target biceps will help to tone up your arms.

Here is the best bicep workout for women.

Bicep Curls

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Bicep curls are an essential addition of a woman’s daily workout plan. Understanding how to perform bicep curls can provide an advantage to build excellent arm muscles.

Having toned arms is a fashion trend, which is impossible to ignore. Arms that are curled and well defined in a compliment that you can never imagine you can have. Doing bicep curls engage your muscles as push-ups and tone your biceps.

Bicep Curls: How to Do?

  • Stand upright and keep your feet to hip-width aside.
  • Holding dumbbells in both hands place your elbows near to your body and keep your palms facing forward.
  • Next, exhale and bend your elbows without moving the upper arms and get your palms near to your shoulders.
  • Breath in and gently lower down your forearms to return them back to the starting point.
  • Do 10-reps of 1-set.
  • Take one-minute rest and perform two more sets.

Benefits of Bicep curls

  • Bicep curls can enhance your biceps size and intensity, which essentially benefits you while doing stretching movements.
  • Some people have a simpler time for developing their arms capacity. They can develop arms with the minimal stimulus, and possibly complex movements are all they require for arms exercise. While compound moves can develop the arms to one extent, the reality of the difficulty is that many weight lifters also need isolation moves to grow their arms.

Hammer Curls

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Hammer curls workout is a variation to bicep curl. This workout engages on bicep brachialis and brachii (2-headed muscle of the arm) muscles. Hold a 5-pound dumbbell and follow the steps to perform hammer curls.

Hammer Curls: How to Do?

  • Stand straight by keeping your feet to hip width.
  • By taking dumbbells, place your elbows near to your body with having palm toward the body.
  • Let your upper arms remain in the same position and bend your elbows by exhaling and take your palms to your shoulder level.
  • Take a breath and gently lower down your forearms and bring back dumbbells to the starting point.
  • Perform 10-reps of 1-set.
  • Take one-minute rest and do two more sets.

Benefits of Hammer Curl

  • Performing hammer curl helps to provide full compress to biceps by a full range of motion. This form is similar to a swing hammer. This exercise is a withdrawal movement in which only one joint move.
  • Holding dumbbell that ends point upward and downward eliminate the stress while lifting the wrist and reduce the risk of injury and fatigue.
  • It helps to develop the forearm muscles by engaging bicep muscles. Hammer curl combine suitable angle and accurate wrist position.
  • This workout benefit to provide an amazing method for varying biceps exercise for changing exercise pace or complete workout.

Supinated Bicep Curls

Bicep Curls

Supinated bicep curls are an amazing workout for women biceps. It targets all three muscles, such as brachioradialis, biceps brachii, and brachialis.

Supinated Bicep Curls: How to Do?

  • Stand straight in a position by keeping your feet to your shoulder width.
  • Hold dumbbells in both hands with the weight of 5-pounds, keep your palms facing toward your body and your elbow should close to your body.
  • Take a breath and bend your elbows. As you gently bring your forearms upward to your shoulders, turn your palm until they can turn toward the ceiling.
  • Now breath in and slowly lower down your forearms and bring the dumbbells to the starting point. Keep turning your wrist till they face toward your body.
  • Perform 10-reps of 1-set.
  • Take one-minute rest and perform two more sets.

Benefits of Supinated Bicep Curls

  • It will prevent back pain if you do it properly and stop knee locking.
  • It enhances the stability and maintains your body stationary with the exclusion of forearms.
  • Like regular curls, supinated dumbbell curls considerately target your biceps. However, this variation sets more focus to work on your forearms, especially your wrist flexors.
  • Supinated curls also target the upper arms, outer arms, and brachialis muscles.
  • Focusing on tight abs workout with this workout will strengthen core muscles.
  • The supinated curls also help core stability and balance when used with a stability ball.

Standing Concentration-Bicep Curls

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The bicep concentration curls are essential if you wish to have well-defined biceps.  This workout target only the muscles of bicep brachialis.

Standing Concentration – Bicep Curls: How to Do?

  • Stand and keep your feet apart to shoulder width.
  • Flex over and let your elbow at the same level to your knees.
  • Let your palm face upward by holding 5-pounds weight.
  • Breath out and place your upper arm still and gently take your forearm upward to your chest by making your palm facing up.
  • Breath in and slowly takes down your forearm and bring back to starting point.

Standing Concentration-Bicep Curls: Benefits

  • It helps to strengthen your bicep curls.
  • Regular performing concentration bicep curls help benefit your everyday activities. You can easily carry groceries, hold your child for a long time.
  • Make sure to lift lightweight and then increase as you feel stronger.

Sitting Concentration- Bicep Curls

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Sitting concentration curls for bicep are similar to previously mentioned standing concentration curls, but the only change is that you have to perform it by sitting. It targets bicep brachialis muscle.

Sitting Concentration- Bicep Curls: How to Do?

  • Sit comfortably on the bench to perform sitting concentration curls. Keep your legs in V shape.
  • Hold a 5-pounds or more weight dumbbell with your palm that should face up to your chest.
  • Breath out and place your upper arm still and gently take your forearm up to your chest with the help of your palm facing to upward.
  • Breath in and gently lower down your forearm to get it back in starting point.
  • Perform 10-reps of 1-set.
  • Repeat this workout for left arm also.

Sitting Concentration- Bicep Curls: Benefits

  • This workout helps to build muscle strength and make it stronger.
  • This workout helps to sculpt your front part of the upper arm and improve body function and aesthetics.

Preacher Bicep Curls

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Preacher bicep curls target your brachialis muscle. You can perform preacher bicep curls in a standing or sitting position. You can also use dumbbell or barbell while doing this workout. Because you will require support while performing this workout, so, that you don’t have to put pressure on your shoulders while turning your forearms up.

Preacher Bicep Curls – How to Do?

  • By keeping your feet apart to your shoulder width, sit down comfortably on a preacher bench.
  • Keep your right upper arm opposite to the padded part of the bench for your shoulder support.
  • Let your palms face upwards.
  • Breath out and gently bends your elbow to make your palm close to your body to bring your forearm in a vertical position.
  • Inhale while lowering your arm and get back to the starting point.
  • Perform 10-reps of 1-set.
  • Take one-minute rest and do two more sets using your right arm.
  • Also, repeat this workout with your left arm.
  • You can also perform a preacher bicep curl with both arms by using alternate dumbbells or barbell.

Preacher Bicep Curls: Benefits

  • If you are a fitness buff or someone who like to be in shape with increasing age, then preacher bicep curls help to benefit your health.
  • It helps to strengthen your bicep and provide daily activities benefits.
  • This workout targets different muscle to tone the biceps.
  • It also targets brachialis muscles in both the standing or sitting position. The brachialis helps to flex your elbow.

Dumbbell Side Raise

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Dumbbell side brings fun in your workout, which works on your middle deltoids and anterior. These are essential muscles that stretch your upper part of the upper arm, till collar bone and cup your shoulders. This workout helps to tone your upper biceps and create a stunning appearance.

Dumbbell Side Raise: How to Do?

  • Stand upright with your feet hip-width separated. Try not to keep your knees excessively stiff.
  • Hold 5-pound or more weights in both hands, let your palms face your body.
  • Roll your shoulders backward and hold your chest high.
  • Now, raise your both hands on a horizontally upwards, without bending your elbow, till your arms level by your shoulders.
  • Stay for a second and afterward breathe in as you gradually bring down your arms.
  • Perform 10-reps of 1-set.
  • Take one-minute rest and continue with two more sets.

Dumbbell Side Raise: Benefits

  • The dumbbell side raise helps to enhance your physique appearance by
  • building size contrasts between shoulders, hips, and waist
  • This workout also helps to build aesthetic effects in shoulders like a jacket, blouse on shoulder pads.
  • Dumbbell side raise helps to stabilize your weight lifting. They engage different muscles group and form a stable position.

Kneeling Single Bicep Curls

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Kneeling single bicep curls is the best exercise to perform at home. It is the same as hammer curl and target brachialis, biceps brachii, and brachioradialis.

Kneeling Single Bicep Curls – How to Do?

  • Feel the kneeling position by holding your back straight, and your toes facing outward.
  • Hold 5-pound dumbbells by using your elbows near to your body and let your palms face toward the body.
  • Breathe out and bend your elbow and raise your right arm till the dumbbell come in level to your shoulders.
  • Hold this posture for 1-2 seconds.
  • Breathe in and gradually bring down your lower arm and take it back to its beginning position.
  • Do this work out for your left arm.
  • Perform 10-reps of 1-set.
  • Take one-minute rest and continue to do two more sets.

Split Jack Curls

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Split jack curl is a revised variant of the hammer curl. It manages on your biceps including quadriceps and glutes.

Split Jack Curls: How to Do?

  • Stand straight by keeping your feet hip-width and elbows near your body.
  • Hold dumbbells in your hand with the palms facing inside.
  • Breathe out and put your right leg forward (like front lurches), bend your left knee and let down.
  • As you perform the above steps, bend your both elbows, and bring the dumbbells close to your shoulders.
  • Breathe in, lift your middle, and take the help of your left leg and bring back your correct leg to the beginning position.
  • As you perform the above step, bring down your arms, and take them back to the starting position.
  • Repeat the above moves using your other hand and left legs forward.
  • Complete 2-sets of 10 reps.

Squat Concentration Curls

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It is named squat concentration curls because it needs to perform squatting with concentration curls. It is a very useful workout as it works on the biceps, inner thighs, and hamstrings.

Squat Concentration Curls: How to Do?

  • Stand straight by keeping your feet apart to hip width and make your palms looking in.
  • Hold 2-pound dumbbells in your both hands and make sure your elbows are close to your body.
  • Breathe out, bend both knees, and squat till your thighs are equal to the ground.
  • As you perform the above steps, bend both your elbows and press them against the inner thighs. Bring your hands upward to your shoulders.
  • Be in this pose for 15-seconds.
  • Perform 5-reps of 1-set for 4-times.
  • Take a one-minute rest and do one more set.

Squat Concentration Curls: Benefits

The best benefit of performing squat concentration curls is muscle growth.  It targets special muscles fiber and breaks down it. As a result, it rebuilds the muscles from protein synthesis into something bigger.

 

Zottman Curl

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The Zottman curl is a revised variant of the bicep curl. It targets the brachioradialis, biceps brachii, and brachialis.

Zottman Curl: How to Do?

  • Stand straight by putting your feet apart to hip-width.
  • Take 5-pound dumbbells in your both hands and keep your elbows close to your body. Let the palms facing outward.
  • Breath out, bend your elbows and turn both your forearms upward to your shoulders.
  • Turn your wrists to 180 degrees to make them face outward.
  • Breath in, take down your forearm and return your hands to the starting point.
  • Perform 10-reps of one set.
  • Take one-minute rest and continue one more set.

Zottman Curl: Benefits

The Zottman curl helps to build power in your upper arm of your biceps curl. In a single move, it builds the power of reverse curl in the single move.

This workout benefit in everyday activities such as holding groceries bags with one arm. You can squeeze out more rep of the pull-up with perfect form. You will be happy to include Zottman curl to your workout plan.

Incline Dumbbell Curl

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The incline dumbbell curl is an effective variant of a bicep curl because it put an extra effect on your bicep brachii muscles. You will not require more support to perform this workout in a more challenging way.

Incline Dumbbell Curl: How To Do?

  • Hold 5-pound of dumbbells in your both hands and lie down on inclination bench with a 45 degree.
  • Put your hands hanging and the palms facing outward.
  • Breath out and bend your both elbows and stretch your forearms upward till your shoulders.
  • Keep this pose for 1-2 seconds.
  • Breath in and gently lower down your forearms and take them back to the starting point.
  • Perform 10-reps of 1-set.
  • Take one-minute rest and perform one more set.

Incline Dumbbell Curl: Benefits

According to studies, the dumbbell curl helps to activate your biceps muscles more than another arm exercise. While comparing to preacher curls and incline curls to provide a high range of movements, which gives your inner biceps a stronger stretch.

Cable Preacher Curl

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You can include cable preacher curl to in bicep building workouts. This workout is similar to preacher curl, but the only difference is you will need resistance cable in place of a dumbbell. It also helps brachialis muscles.

Cable Preacher Curls: How To Do?

  • Sit comfortably to perform cable preacher curl on a bench. Keep your feet apart to shoulder width.
  • Keep your upper arms opposite to padded inclination to get the support your shoulders.
  • Hold a resistance cable in your both palms and let your palms face up.
  • Now, breath out and slowly bend your elbows to make your palms toward your body till your forearms form a vertical pose.
  • Then, breath and slowly lower down your arms to return back to the starting point.
  • Perform 10 -reps of 1set.
  • Take one-minute rest and perform one more set from your right arm.

Decline Dumbbell Curls

Decline Dumbbell Curls

Decline dumbbell curl is the reverse of incline dumbbell curl workout. It pulls your muscles of biceps brachii.

Decline Dumbbell Curls – How To Do?

  • Hold 5-pounds of dumbbells in your both hands to perform decline dumbbell curls.
  • Lie down on an incline bench on a 45 degree and keep your chest against to the bench, facing down.
  • Put your hands hanging, palms facing in.
  • Breathe out, bend both elbows, and stretch your forearms upward to your shoulders.
  • Keep this pose for 1-2 seconds.
  • Breath in, gently lower down your forearms, and take them back to the starting point.
  • Perform 10-reps of 1-set.
  • Take one-minute rest and perform one more set.

Cable Alternating -Flex Curl

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The cable alternating flex curl is variant of bicep curl. It targets your bicep muscles of brachialis, brachii muscles, and brachioradialis.

Cable Alternating Flex Curl – How To Do?

  • Take two resistance cables in both hands, hold the cable in level to shoulders. Let your palm face upward.
  • Place your left arm still and breath out and turn your right arm near to your head.
  • Breath in and gently takes your right arm to the starting point.
  • Perform the above steps with the left arm and put your right arm still.
  • Repeat 10-reps of 1-set.
  • Take a one-minute break and perform two more sets.

These are the top bicep workout benefits that women can follow to strengthen biceps.

What are the other benefits of bicep workout for women

  • Increase stamina
  • Prevent fatigue
  • Prevent stress
  • Reduce injury
  • Build strong bones

Why should women have biceps?

Benefits Of Push Ups.

Many people demotivate that woman bicep are not important. But it is a general misconception that giving a workout to your upper body is all about performing bicep curls, gain and doing the bench press.

You can have more than that, especially women having toned muscles get lots of benefits. Here are some more benefits.

Improve Sports

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Many women try to have some specific sports practice, such as gymnastics, yoga, and ice skating, but many are not known that having strong arms extremely beneficial for improving sports performance.

Strong arms help to support your core muscles while performing sports like hiking, running, and volleyball.

Prevent Injury

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Strong arm muscles with healthy bone density help to protect you from injuries and fractures from fall an accident.

Improve your hobbies

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You may wonder how your bicep help in everyday life? You can get help from bicep for shopping.  Shopping is an essential part of women lives, and they do so much shopping that they cannot hold all the bags sometimes. Therefore, having strong bicep helps to hold bags without getting tired.

They look great

3 Secrets To Getting In Great Shape After 40

Don’t afraid of others thinking that will never change. Do what you desire for your fitness. Maintain a good workout plan and build toned biceps as they look great. Women have less proportion of lean tissues, which are distributed in the upper body. Therefore, you don’t need to fear to have biceps.

Caution

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Women who add the above bicep workout should also eat healthy foods in daily eating. It will help to eliminate the extra fat from the problem part of your body. It is necessary to reduce the fat because the fat will make your arm look bigger and appear masculine.

However, you should balance your diet in the following ways.

  • Avoid junk foods
  • Avoid processed foods
  • Remove high sugar food from the diet

You don’t need to hide your arms. However, pick your dumbbells and start the workout to flaunt your well-defined arms. The more important thing is you should perform every workout in a proper way to get effective benefits.

 

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