Biceps

Bicep Workouts for Women

A Collection of the Best Bicep Exercises for Women

When you think of big, rock hard muscles, what comes to mind? Well, men of course, but that doesn’t mean women can’t tone up and look good too. The following bicep exercises are designed to shape your arms in a sexy way, without getting freakishly huge. If you want lean, powerful biceps, add these bicep exercises to your workout.

Dumbbell Curls – Bicep Curls

The best bicep exercises are bicep curls. It is without a doubt that these dumbbell curls are the best exercise, because they specifically work out the three major muscle groups in the biceps- the biceps brachii, brachialis and brachioradialis. Once you become proficient at the basic form of this exercise, move on to alternating curls, concentration curls or preacher curls. The basic way you want to approach bicep curls is by taking a 5-10 lb dumbbell in each of your hands. Stand with a shoulder-width stance and let your arms hang in front of you with outward facing palms. Then, bend your arms at the elbow in order to bring the weights up to your shoulder. When you reach your maximum curl distance, hold this optimum position for a moment before slowly lowering the dumbbells back down. Make sure your elbows are pointed towards the body. Remember, the more control you exercise and the slower you perform your bicep workouts the better results you are going to get.

Push-Ups – A Classic Exercise

If you just felt a chill run down your spine you’re not alone. A large portion of society appears to have a love-hat relationship with push ups. They are the best and fastest method for increasing arm, chest and core strength at the same time, but they are also hard to do in a proper manner. In order to do push-ups the right way you want to always start with your stomach flat on the floor. Then position your hands so that they are right below your shoulders. Your body needs to remain straight and should look like a plank while performing your push ups. Now, push up, while maintaing a straight back. Your arms should be fully extended to the floor with flat palms and your feet should be the only other part of your body on the floor. Now, bend downward using your elbows until your chest is just above the floor. Then, press against the floor and get back into your starting position. Push ups are a simple exercise, but very effective for simultaneous growth of the core muscles, chest and arms. It’s one of our favorite bicep workouts.

Hammer Curls – A Variation of Bicep Curls

This exercise is similar to bicep curls, but puts additional emphasis on a smaller muscle in your biceps called the brachioradialis. The common variation focuses more so on the largest and most commonly referred to arm muscle- the biceps brachii. In order to perform hammer curls, you want to start standing up about shoulder-width apart. Hold a 5 or 10 lb dumbbell in both hands. In contrast to normal bicep curls, when you start you want your palms to face you. Bend the elbows in order to bring the dumbbells to your shoulders and then slowly release after holding the weights at maximum contraction. As you lift the weights don’t forget to breathe in and as you lower the weights, don’t forget to breathe out.

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