Bicep Workouts for Women

Some women have really thin arms and want to increase the mass there, while some others have really fat ones and they need some arm exercises to tone them. If you fall in either one of these categories then I suggest you try some bicep workouts. These will help you get the perfect arms you've always dreamed of. In the article that follows, we will be looking at some arm exercises that concentrate on the triceps and biceps, so that you can give a full workout to the arms.

Workouts for Women - Biceps and Triceps

Use these exercises and get the perfectly toned arms that you've always dreamed of. One needs to have certain weights to help the process better and that's why these bicep exercises with weights are seen to be really effective. These exercises do not buff the arms, they simply help tone them.

Standing Barbell Curl

1. Start off with a standard weight and choose what feels correct. You can increase the weight as the days go by.
2. Put the weight on onto the barbells and then pick them up.
3. Make sure that the palms are facing up.
4. Your arms should be down beside your body and the barbell in front of your hips.
5. Your arms should be maintained about shoulder width apart.
6. Make sure the elbows are tucked to the sides.
7. Now curl the barbell up to the chin but keep the arms at a slight angle and not at a 90 degree angle to the floor.
8. Do 10 reps in 3 sets.
9. Bring variations to the exercise by trying different grips.

Side Dumbbell Exercise

1. This barbell exercise is done on a medicine ball.
2. Sit on the medicine ball for this exercise ball workout with two dumbbells in either hands and hands hanging to the side.
3. Now bend the arms tucking the elbows into your sides, palms facing up and then move your forearms away from the body to form a 'V'.
4. Now keeping the elbows tucked in at all times, move your forearms reducing the distance between the 'V' to come closer to the body and taking it back again.
5. Do 20 reps of 3 sets each.

Close-Grip Chin Up

1. Stand with a little distance between your feet and hold the bar with a narrow grip.
2. Make sure your back is absolutely straight.
3. Exhale slowly and simultaneously lift the weight to your chest.
4. Keep it in this position for 3-4 seconds and then lower it slowly while inhaling.
5. Do 16 reps in sets of 3.

Hammer Curls

1. Hold a dumbbell in each hand and make sure that your palms are facing up.
2. Now curl both dumbbells and bring them to your shoulder.
3. Hold for a second or two and then lower to the starting position.
4. Do 15 reps of 3 sets each.

Cable Preacher Curl

1. You'll need a preacher bench for this bicep workout routine.
2. Sit on the bench and grasp the straight bar in the front with both the hands.
3. Use an underhand grip to hold the bar.
4. Make sure that after you've straddled the bench to sit, both arms have been placed against the bench rest so that the chest rests against it.
5. Now take the bar to your forehead and then extend your arms to get a stretch in the arms. Make sure your elbows are slightly bent.
6. Do 15 reps in sets of 3.

These are some of the best bicep workouts for women that you can include in your routine right away. There are also several bicep exercises without weights that you can try as well. Just keep at it for sometime and when you start seeing the results that these workouts yield, you'll need no convincing or proof. Just some well toned arms to look at and admire.