Bicep Exercises for Women – Step by Step Guide

Flabby arms discourage us from wearing our favorite sleeveless shits. The bicep exercises for women are essential to tone the arms. Fortunately, there are many easy but effective bicep workouts for women.

Biceps exercises aren’t for men only, and most people think that biceps exercises for women can make their arms look like men’s. No; exercises tone the muscles. The testosterone levels in the man’s body aid in the building of the body’s muscle mass and muscle protein. Women can’t look like men when they only do a few bicep exercises.

In this article, I have shortlisted a few biceps exercises that will benefit in getting the desired tonearms. So pick up the dumbbells to start your workout.

Best Bicep Exercises for Women

Here are the 12 best bicep exercises for women:

1. Biceps curls

Bicep curls are an effective and beneficial exercise to tone the arms. The bicep curls work on the biceps brachii, brachioradialis muscle, and brachialis. You need two 5-pounds dumbells. Follow the below-mentioned steps to do the exercise correctly.

Direction:

• Distant your feet with a hip-width and stand straight.
• Keep the elbows close to the body and palms facing forward by holding the dumbbells.
• Without moving your upper arms, flex the elbow, exhale, and then bring your palms forward.
• Exhale without moving the upper arms, flex the elbows and bring your palms close to the shoulder.
• Slowly lower the forearms and inhale to bring back the initial position.
• Repeat this exercise 9 more times.
• Take a minute break to do more sets.

2. Supinated bicep curls

It’s an excellent bicep workout as it works on all the biceps muscles –brachii, brachioradialis, and brachialis. Follow the following direction to do it properly.

Direction:

• Distant your feet to shoulder width and stand straight.
• Hold the dumbbells (5 pounds) and face towards the body and elbows close to the body.
• Flex your shoulder after exhaling. Slowly brings the forearms upwards to the shoulders, then rotate the arms towards the ceilings.
• Inhale and slowly bring the arms to the starting position by rotating the wrist till they face the body.
• Repeat this exercise 9 more times.
• Take a 1-minute break to do another two sets.

3. Standing concentration bicep curls

Bicep standing concentration curls gives you well-defined curls. This exercise works only on the brachialis muscle. Here are the following ways to do it in the standing position.

Direction:

• Stand on your feet at a shoulder-width distance.
• Bend so that your knees and elbows are at the same level.
• Face up your palms by holding the 5 pounds weight.
• Exhale, keep the upper arm still, and slowly bring the forearm towards the chest.
• Inhale and slowly lower the forearm and bring it back to the starting position.
• Repeat the exercise 9 more times.
• Take a minute break to do two more steps.

4. Hammer curls

Bicep curls and hammer curls are variations of each other. This exercise effectively works on the brachialis muscle and brachii. Take a 5-pound dumbbell and follow the following steps:

Direction:

• Stand with your feet shoulder-width distance apart.
• Hold the dumbbells and keep the elbows close to the body and your palms facing towards the body.
• Keep the arms still. Exhale and flex the elbows to bring the palms to your shoulder level.
• Slowly inhale and lower the forearms to the initial position.
• Repeat the exercise 9 or more times.
• Take a minute break to do more sets.

5.  Preacher bicep curls

Graphics Credit: Robustalive.com

Preacher bicep curls mainly work on the brachialis muscle. You can do this exercise either sitting or standing and use a dumbbell or barbell. To keep your shoulders still while moving the forearms upwards, take the support of a preacher. Prepare yourself with a 5-pound dumbbell and follow the following steps to do the exercise.

Direction:

• Sit on a preacher bench comfortably and place the right arm against the padded inclination to support the shoulders.
• Face your palms upwards.
• Now slowly exhale and flex your elbow to bring the palm upward towards the body. Move slowly till it reaches a vertical position.
• Inhale while lowering the arm and bring it back to the starting point.
• Repeat the exercise 9 more times.
• Take a minute break to do with the other arms.

You can also do it with both arms by using a barbell or alternating arms with the dumbbells.

6. Sitting concentration Bicep curls

Sitting concentration bicep curls are very much like concentration curls. The only difference is that you have to sit while doing the exercise. Follow the following steps to do it correctly.

Direction:

• Comfortable sitting on a bench with your legs in a “V-shape.
• Put the right elbow on the right inner thigh.
• Hold a 5-pound dumbbell with the palm facing upward.
• Exhale and keep the upper arm still. Slowly bring the forearm towards the chest with the palm facing upward.
• Inhale and lower the forearm to bring it to the starting position.
• Repeat it nine more times.
• Take a 1-minute break and do two more sets with the right arm.

7. Dumbbell side raise

The dumbbell side raises an exciting workout that works on the middle and anterior deltoids. These muscles extend from the upper portion and cup the shoulder to the collar bone. This workout is beneficial to tone the biceps’ upper part and make you look gorgeous in a halter neck outfit. Follow the following steps to do it correctly.

Direction:

• Stand straight and keep your feet at shoulder width apart.
• Keep your knees tight enough.
• Hold 5 pounds or more dumbbells in your hands and your palms facing the body.
• Horizontally lift your hands upward without flexing your elbow till the arms are at shoulder level.
• Hold the position and lower the arms while inhaling.
• Repeat the workout nine times.
• Take a minute’s break after 2 sets.

8. Split jack curls

The split jack curl is a modified version of the hammer curl. It works on the biceps, quadriceps, and glutes. Follow the below-mentioned steps to do the exercise.

Direction:

• Stand straight and keep the feet at shoulder width distance apart.
• Holds the dumbbells with their palms.
• Put your right leg forward while exhaling and down while flexing the left knee.
• While doing the above step, flex your elbows and bring the dumbbells close to the shoulders.
• Slowly inhale while lifting the torso and bring the right leg to the starting point while supporting the left leg.
• While doing the above movement, bring the original position.
• Repeat the above steps by putting the left and right legs forward.
• Do two sets of 10 reps.
• While doing the exercise, keep your core engaged and your back straight.

9. Kneeling arm curls

It’s a great bicep exercise for women. The kneeling single-arm curl is like the hammer curl. It works on the biceps, brachialis, brachii, and brachioradialis. Read the below-mentioned steps to do it accurately.

Direction:

• Keep the back and toes straight. Assume the kneeling position.
• Hold the 5-pound dumbbells with the elbows and palms facing inward.
• Flex the elbows while exhaling and lifting the right arm till your shoulder and dumbbell level becomes the same.
• Hold the position for 1-2 seconds.
• Slowly breathe and lower the forearm while bringing it back to the starting position.
• Repeat the process nine more times.
• Take a 1-minute break and do more sets with the right arm.

10. Zottman Curl

The zottman curl is a version of the bicep curl. It works on the biceps, brachioradialis, brachii, and brachialis. Read the following details to do this workout properly.

Direction:

• Stand on the feet shoulder-width apart.
• Hold the 5-pound dumbbells, elbow close to the body, and palms facing out.
• Exhale while flexing the shoulders and bringing both forearms to the shoulders.
• Inhale while lowering your forearms and bring the hands to the starting position.
• Repeat the process nine more times.
• Take a minute break to do one more set.

11. Cable preacher curl

The preacher curl and cable preacher curl are very much alike. The only difference that will arise is using a resistance cable instead of a dumbbell. It benefits the brachialis muscle. Here is the following way to do it correctly.

Direction:

• Comfortably sit on a preacher’s bench with your feet shoulder-width apart. Place the upper arms against the padded inclination to support the shoulders.
• Hold the resistance cable with both palms. Make sure your palms are facing upward.
• Slowly flex the elbows and exhale while bringing your palms towards the body till the forearms reach the vertical position.
• Inhale while slowly lowering the arms and bringing them to the starting point.
• Repeat 9 more times.
• Take a minute break to do another set.

12. Cable alternating flex curl

Most people enjoy doing this workout. Besides, the bicep curl is a variation of the cable alternating flex curls. It works on the brachialis, brachii, and brachioradialis muscles. Here is the detail to do this bicep exercise accurately.

Direction:

• Hold the Resistance cable in your hands and maintain the cable at the same level as the shoulder.
• Maintain the still position of your left arm and exhale while bringing the right arm near the head.
• Bring the right arm to the starting point while inhaling.
• Repeat this exercise 9 more times.
• Take a minute gap to do another set.

Conclusion

Biceps exercises for women are of the same value as for men. Besides following the above-mentioned exercises, try to eat a healthy diet and do daily workouts to lose extra body fat. If you are not shedding the excess fat and building the body muscles, your body will start looking more prominent and masculine.

Hence, while building muscles, avoiding junk foods, processed food, an unhealthy diet, and sugary or carbonated drinks is vital. Daily and a few minutes of bicep exercises for women will tone your arms.

So, no more hiding the arms! Pick your dumbbells and flaunt the tones within a few weeks. Doing it regularly can make your arms your body’s most prominent feature to flaunt.

Frequently Asked Questions (FAQs) about Bicep Exercises for Women

• How can women build biceps?

You can incorporate three to four different bicep exercises for women in your daily workout session, concentration curls, dumbbell curls, hammer dumbbell curls, and cable curls at a diagonal.

• How do women tone their biceps?

Here are the 8 best exercises to tone your biceps muscles to give a sculpted, lean, and sexy appearance:

1. Hammer curls
2. Side lunge curl
3. Concentration curl
4. Sit curl press
5. Bicep curl
6. Up and down the plank
7. Tabletop reverse pike
8. Standing cross chest curl

• What is the perfect bicep size for women?

The two-headed skeletal muscle brachii is generally referred to as the biceps. It runs from the elbow to the shoulders. The perfect bicep size in women is:

References:

• https://www.womenshealthmag.com/fitness/a24851851/bicep-workouts-for-women/
• https://www.stylecraze.com/articles/biceps-exercises-and-their-benefits/
• https://www.self.com/gallery/best-biceps-exercises
• https://www.sportskeeda.com/health-and-fitness/6-bicep-exercises-for-women