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Best Biceps Workout for women

biceps-workout-for-women

Every woman wants a good and attractive body. The only difference is that some women get it naturally and some don’t. The shape and size of your arms, belly, stomach, and back decides how you will look in any outfit.

Especially in half sleeves or without sleeves, your arms play a major role in your appearance.

Thus, to look pretty and young, it is important that your arms doesn’t look fatty and loose. This is because fatty arms create a bad impression.

So, all you need is to do few simple exercises that removes the fatness and improve skin appearance.

Before moving on to the workout, let me clear that there is a myth which you may also have heard before. That is, if women start doing workout like men, then it will build their muscles like men. But, the fact is, it doesn’t happen.

It is because men have high testosterone levels which promotes muscle growth whereas women have low testosterone levels. So, you don’t need to worry about gaining muscles.

Also read: How to lose weight in just 21 days

Biceps workout for women

Now, here is the best biceps workout for women.

Barbell curl

This is one of the best exercises that target your biceps muscle for growth. But, you should first start with light weight exercises and then increase it gradually.

How to perform: To perform this exercise, grab the barbell in shoulder width with palms facing away from your body. Stand straight, look front, and lock your elbows touching your ribs.

Lift the barbell up to the shoulder level while avoiding the movement of your elbows and then allow it back to the starting position.

Repeat it for 3 sets with 8-12 reps each.

Dumbbell curls

This exercise targets both short head and long head. It activates your biceps greatly and will feel muscle hardness while doing.

How to perform: To perform this exercise, hold the dumbbells in both of your hands and place your arms straight with shoulder width.

Now, lock your elbows and lift the dumbbells upto the shoulder level. Then, allow it to come back to the starting position.

Repeat it for 2-3 sets with 10-12 reps each.

Dumbbell Hammer curls

With dumbbell hammer curl, you can target the outer part of your biceps i.e. the brachiallis muscle. It is somewhere easy than dumbbell curl because of the grip position.

How to perform: To perform this exercise, you can use a seat to sit or can do in standing position. Hold a pair of dumbbells in your hands and look straight and lock your elbows with your ribs.

Put your hands in neutral position means your palms should be facing towards your body. Now, lift the dumbbells up to the shoulder level and then reverse it back to the starting position.

Repeat it for 3 sets with 10-12 reps each.

Dumbbell concentration curl

This exercise targets the brachii part (long and short head) of your biceps.

How to perform: To perform this exercise, sit on a bench and your feet should be wider than your shoulder width. Now, hold the dumbbell in one hand and place your elbows in the inner side of the corresponding knee (e.g left elbow with left knee). 

The other hand should be placed on the other thigh. Lean your body on the side of the hand holding dumbbell. Now, lift the dumbbells up to the shoulder level and then release it to go back to the starting position.

Make sure to squeeze your muscle properly. Start with light weight dumbbells because it becomes tough to do this exercise with heavy dumbbells in right position.

Repeat it for 3 sets with 10-12 reps each.

EZ bar preacher curl

Preacher curl is one of the best known biceps exercise. You can also do it with straight rod but it will be difficult with it. Also, there is chance of occurring wrist injury with straight rod.

How to perform: To perform this exercise, simply sit and take the position according to the preacher bench. Now, grab the EZ barbell and lift it to the shoulder level and allow it to go back to the starting position.

Repeat it for 3 sets with 10-12 reps each.

Conclusion:

So, these are some of the exercises that are best and simple in biceps workout for women. Three sets are sufficient for each exercise and make sure to do every exercise in perfect position. I hope your found this helpful. Feel free to share it with your friends to support me.

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