If your arms are flabby, you will not be able to wear the sleeveless garments that you would like to wear. Therefore, it is important to strengthen the arms through exercise. Fortunately, there are effective biceps exercises for women. Biceps exercises are not just for men, and contrary to popular belief, they do not make women’s arms look masculine.
Testosterone increases muscle mass by stimulating the production of muscle protein. Since women produce very little testosterone, it is impossible for them to become as muscular as men. In this article, we will show you 9 of the best biceps exercises for women to get toned arms and how to do them step by step. Now, grab your dumbbells and start training.
Best Bicep Exercises For Women
You should also do bicep curls, hammer curls, and other bicep exercises. Not only do toned arms look beautiful, but upper body strength is actually essential for maintaining a healthy body and performing well as you age.
And don’t think that biceps exercises for women should be done with light weights. It is recommended that you use heavier dumbbells, if possible, to strengthen your biceps!
How To Choose The Best Bicep Exercises For Women | Unrivaled Guide 2023
Are you ready for the 10-Minute Biceps Exercise for Women? The following biceps exercises are specially designed for women to work not only their biceps, but also their triceps, shoulders, and even a little bit of their chest!
When working the biceps, it is a good idea to also work the triceps, a muscle group that is in opposition to the biceps. h
In general, the muscles on the front of the body tend to be stronger because they are used more often. However, to prevent injury and create good muscle balance, both sides of the body need to be trained. For this reason, this biceps and arms workout also includes some triceps exercises.
- Set of dumbbells
- Set a timer for 10 minutes.
- Perform each of the following exercises 10-12 times, resting for 1 minute when all have been completed.
- Start from the beginning.
- Stop working when the timer runs out!
- Do this workout twice a week in combination with aerobic exercise to see stronger, toned arms.
- Read on after the workout for tips on how to strengthen your biceps.
1. Bicep Curl
- To do the bicep curl, stand with your feet hip-width apart. Begin by extending your arms, bending your elbows slightly, palms facing forward, and keeping the dumbbells close to the sides of your feet.
- Bend your elbows and bring the dumbbells up to your shoulders, making sure your biceps are curved all the way down.
- Lower the dumbbells again and keep them straight until your arms are next to your legs.
2. Hammer Curl
Here is how to do the hammer curl.
- Stand with feet hip-width apart, torso braced, dumbbells at your sides, palms facing inward.
- Bend the dumbbells upward with thumbs up until they reach your shoulders. Return to the starting position with control.
3. Punch Push-Up
Here’s how to do a push-up punch.
- Start in a plank position with your shoulders over your wrists and your feet together and your body in a straight line. Your feet should be hip-width apart or slightly narrower.
- Keeping your body straight, bend your arms and lower your body to the floor.
- Return your body to the plank position by straightening your right arm and pushing your right arm forward. Return your hands to the floor, drop to the bottom of the push-up, and repeat with your left arm.
4. Overhead Triceps Extension
Triceps extensions are one of the best exercises for the arms. Here is how to do the overhead tricep extension.
- Standing with feet hip-width apart, hold dumbbells above your head, back straight, and abs tight.
- Lower the dumbbells behind the base of your head while bending your elbows. Keep your elbows down toward your head and point forward. Then extend your arms long and return to the starting position to strengthen your triceps.
5. Triceps Curls
Here is how to do tricep dips.
- Start in an upright sitting position with knees bent and feet on the floor. Place your hands just below your shoulders, fingers pointing toward your hips. Raise your hips until you are balanced.
- Bend your elbows back and pull up using your triceps.
- This is one of the hardest but best exercises for the biceps, as you use your own body weight to sculpt the upper body.
Benefits of Biceps Exercise For Women
The sooner you incorporate muscle training, the better. As we get older, we lose muscle mass, which can slow down our metabolism.
So if you are not currently training your biceps, it is time to start.
It doesn’t take much time, 10 minutes is all it takes. I’m going to show you a 10-minute biceps workout for women that will give you great biceps and also work your triceps (yes, to get sculpted arms, you need to work your triceps at the same time).
But before we get to the workout, let’s explore the main reasons why you should start strengthening your arms today.
Upper Body Strength And Functional Fitness
More important than how you look is how you feel. As you age, do you want to feel strong and confident or weak and discouraged?
It may sound harsh, but maintaining a level of functional fitness – exercise that allows you to fulfill basic life functions and feel capable – has a positive impact on your mental attitude.
Women, in general, tend to lose a great deal of upper body strength as they age unless they actively supplement it. Therefore, they need to strengthen all the muscles in their body, including the upper body. The biceps exercises for women described in this blog are a great place to start!
More muscle = better metabolism
You have probably heard that muscle and metabolism are linked. It’s true. The more muscle you have, the more calories you can burn at rest. Unfortunately, however, both tend to decrease with age.
A Note On Weightlifting.
Most of the moves in this 10-minute biceps workout for women require dumbbells. For those of you who haven’t used weights yet, here is some basic information about training arms with dumbbells.
Don’t Be Afraid Of Hard
Many biceps workouts for women recommend using light weights to “not get fat”. But here’s the truth. Unless you eat massive amounts of protein and lift weights 24/7, it will be very difficult to gain weight.
I recommend biceps training for women to use resistance to grow biceps muscles.
Heavier weights are a GOOD choice for biceps training! Why? Because the more weight you increase, the more muscle fibers are recruited.In other words, to train and tighten your biceps, you are straining your biceps.
Attention To Shape
When weightlifting, you want the weight to be as heavy as you can exert yourself. But that doesn’t mean you have to sacrifice shape. Move with focus from the starting position to the end. Make sure you are not just swinging dumbbells around.
When holding the dumbbells, always lower them slowly, with the intention of activating your biceps and upper arms. A little slower is okay! When lifting dumbbells, even if they feel light, you need to control the movement.
You will get better results by going slow and controlling the movement than by going super fast and sacrificing form. Connect the mind to the muscles. Slow and steady is good.
Also Do Cardio Once A Week
I think this is one of the best biceps training routines for women you can do, but we need to talk about cardio too. Even if you tighten your biceps, if there is still fat covering them, you will not be able to see the muscle you have. To burn fat and maintain muscle, make sure you continue to do cardio once a week in addition to other workouts such as HIIT, cycling, and boot camp workouts!
Best Bicep Exercises For Women | Infographics
Best Bicep Exercises For Women | Video Explanation
What is the best exercise for the biceps?
- Alternate dumbbell curls in a seated position. When it comes to biceps exercises, there is no reason not to start with the classic dumbbell curl.
- Alternate and Incline Dumbbell Curls
- Seated curls alternating with hammers
- Standing Reverse Dumbbell Curl
- Standing Cable Curl
How do girls build biceps?
Include 3-4 biceps exercises in each workout, such as dumbbell curls, focus curls, dumbbell and hammer curls, cable curls, and oblique one-arm cable curls.
Should women work out their biceps?
Of course, women should work out their arms! Everyone has their own reasons for going to the gym and lifting weights, but most people want to build a strong, balanced physique, so it is important not to neglect the arms. Be sure to incorporate exercises that target both heads of the biceps.
I think this is one of the best biceps workout routines for women, but we need to talk about cardio too.
Even if you tighten your biceps, if there is still fat covering them, you will not be able to see the muscle you have.
To burn fat and maintain muscle, make sure you continue to do cardio once a week in addition to other workouts such as HIIT, cycling, and boot camp workouts!
In addition to these exercises, a healthy diet and regular exercise to remove fat from the body are necessary. If you do not lose fat and start building muscle, your arms will become thicker and more masculine looking. Therefore, you need to watch your diet, avoid junk food, processed foods, and sugary foods and incorporate some form of exercise into your daily routine.
Stop hiding your arms! Pick up a pair of dumbbells today and show off your toned arms in a few weeks. I guarantee your arms will be your best asset. Good luck and we wish you the best of luck!
Biceps exercises for women will not only help you lose excess fat, but they will also tone your muscles, making them stronger and more shapely. Bicep curl variations, dumbbell side lifts, single arm curls, squat curls, and alternate curls are some of the best bicep exercises to start with among the many available.
They reduce the risk of injury and bone degeneration while strengthening the biceps. Incorporate any of these exercises into your training program and you will see a visible difference within a few days.
Hi, I am Matt Storace and I am a former personal trainer and founder of Beast Biceps. We had to find ways to train at home. When I started looking for the equipment I needed, I quickly realized that there were no good resources online. So I created Beast Biceps. It is a treasure trove of information developed from my experience and research. Read More Here
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