Bicep Exercises for Women

Want to tone up your biceps? If you want to develop your biceps that look sleek and sexy, then here are some bicep exercises for women. The bicep muscles allow for forearm and elbow flexibility. But, before we look at the various exercises, keep in mind that you need to perform them thrice a week for at least two months, to see any significant change in your muscles. So, let's start.

Standing Barbell Curl

This is amongst the best exercises as it is a classic all-rounder biceps exercise that hits long and short heads of the biceps. To start this exercise, keep your chest high, your shoulders down and your upper arms at your sides and knees slightly bent to take off the stress of your lower back. Grasp a barbell with palms shoulder-width apart. Without swinging, swaying or lifting the shoulders, raise the barbell up so as to form a wide arc from your thighs up to the shoulder level. Lower it to your thighs and perform 12-15 reps and 3 sets.

Dumbbell Curl

Keep your elbows tucked firmly by your sides, hold a dumbbell in each hand and curl them upwards, toward your chest. You must curl until your forearms are straight up and your palms are facing your shoulders. Now, slowly lower the dumbbells and return to the initial position. Perform 12-15 reps and 3 sets of this exercise.

Hammer Curl

Hammer curls are amongst the simple and effective exercises. Stand upright and hold dumbbells in each hand. Your palms must face inward, toward your body. Keep elbows tucked at sides, then curl both dumbbells upward till your shoulders. Extend your arm, in order to lower it to the initial position. You can work alternate arms, one at a time or both of them together. You must perform 3 sets of 12 to 15 repetitions each.

Concentration Curl

Sit on a bench and hold a dumbbell with one arm. Keeping your back straight, lean slightly forward so as to lock your elbow into the inside of your thigh. Hold your free hand on to your knees to maintain the balance. Now, start the exercise by slowly curling the weight upward and in towards your chest. Remember that you must stabilize your body during this exercise, so as to ensure that only your upper arm is moving. While you squeeze the biceps during the contraction, slightly twist the hand. Hold this position for 4 seconds, slowly bring the weight back to the original position, so that your arm is completely straight. Now, perform 12-15 reps and 3 sets of this exercise and switch to opposite hand.

Barbell Preacher Curl

Sit on the preacher bench and place back of arms on the pad, rest armpit near top of pad and your elbow should be locked near the bottom of the pad. Grasp the barbell with palms, shoulder width apart. Your palm should be facing towards you, with your thumb on top side. Raise the bar until your forearms are vertical and then, slowly lower barbell until arms are fully extended. Perform 12-15 reps and 3 sets of this exercise.

Cable Curl

Grasp the D-handles attached to the low pulley with an underhand grip. Keep your elbows tucked at your sides. Start at a full stretch position by extending your arm down and then, curl upward. Remember that your elbows must move very slightly. Now, extend arms back to the initial position. This workout will help perfectly tone up your biceps.

While doing any of these exercises, maintain tight and strict form through the biceps curls. Remember that if you can easily do 12 reps in the first set, then these weights are light for you. In this case, take more heavy weights and try again, but don't do all weight tests in one workout. The first set is not going to be so hard, second set is hard and the third one is very hard. Once you get the hang of the weights you must increase the weights, switch the exercises and tempo in order to keep getting the best results out of the exercise program you have chosen. On regularly performing the exercises, you will definitely have well-toned arms. So, start doing them and get ready to flaunt your perfectly toned biceps, in those sleeveless tops.