Effective Bicep Workouts For Sporty Women

Bicep Workouts Are Not For Men Only

Looking healthy and fit is something that most women are trying hard these days. However, if there are areas that we pay more attention to when it comes to exercising – there are also some that are left out. When you think about your arms that would be one of those areas. The thing is that there is a misleading thought that arm workouts are for men only.

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Nevertheless, all of us enjoy those toned arms that some ladies have, don’t we? That is why it is time you introduce bicep workouts into your usual routine. If you stick to the described exercises on a regular basis you will end up with well-toned arms that look magnificent in both sleeveless outfits and those with sleeves in no time!

Bicep Curls

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The truth is that there are some best bicep workouts that are basic ones and bicep curls are precisely the type of exercise. This exercise triggers the biceps brachii, brachialis, and brachioradialis muscles. You can work with the weight that suits you best. However, we suggest you start with two 5-pound dumbbells. This is what you need to do:

  • Stand straight.
  • Keep your feet hip-width apart.
  • Take the dumbbells.
  • Make sure that your elbows are close to your body so that your palms facing forward.
  • Exhale, flex your elbows, and bring your palms close to your shoulders, make sure you do not move your upper arms.
  • Now, inhale and slowly lower your forearms so that you bring them back to the original position.
  • Repeat the exercise 10 times.
  • Take a small break.
  • Repeat the exercise with two more sets.

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Incline Dumbbell Curl

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In case you are looking for some more challenging bicep exercises then dumbbell curls is the one you need. The thing is that this version of a bicep curl is more effective due to an extra pull on the bicep brachii muscles. Besides, you have less support which also increases the effectivity. Here is what you need to do:

  • Take 5-pound dumbbells in your hands.
  • Lie down on a 45-degree inclination bench.
  • Keep your hands dangling.
  • Make sure that the palms are facing out.
  • Exhale.
  • Flex your elbows.
  • Pull your forearms up to your shoulders.
  • Hold the position for 2 seconds.
  • Inhale and lower your forearms.
  • Bring them back to the initial position.
  • Repeat the exercise up to 10 times.
  • Take a 1-minute break.
  • Add one more set to the workout.

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Zottman Curl

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Another one of the best bicep exercises is the Zottman curl. As you may have already guessed it is another modified version of a good old bicep curl. It works on your biceps brachii, brachioradialis, and brachialis. Here is what you need to do:

  • Stand and keep your feet hip-width apart.
  • Take 5-pound dumbbells in your hands.
  • Keep your elbows close to your body, palms facing out.
  • Exhale.
  • Now, flex your elbows, and bring both of your forearms up to your shoulders.
  • You need to rotate your wrists to 180 degrees so that they are facing out.
  • Inhale.
  • Now, lower your forearms, and bring your hands to the initial position.
  • Repeat the exercise ten times.
  • Take a 1-minute break.
  • Do one more set.

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Sitting Concentration Bicep Curls

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There are many bicep workouts with dumbbells, but sitting concentration bicep curls are the ones centered around your bicep brachialis muscle. The workout is quite similar to standing concentration curls. However, you need to sit while doing the exercise. Here is what you need to do:

  • Sit comfortably on a bench.
  • Keep your legs in the “V” shape.
  • Place your right elbow on your right inner thigh.
  • Take a 5-pound (or more) dumbbell so that your palm faces upward.
  • Exhale.
  • Make sure your upper arm is still.
  • Slowly bring your forearm up to your chest while your palm is facing upwards.
  • Inhale.
  • Slowly lower your forearm and bring it back to the initial position.
  • Repeat the exercise 10 time.
  • Take a 1-minute break.
  • Do two more sets.

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Kneeling Arm Curls

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Very often women are looking for exercises suitable for a home workout routine. If you are looking for bicep workouts for women to add to your home exercising routine – kneeling arm curls are what you need. The exercise is similar to the hammer curl. It triggers the biceps brachii, brachialis, and brachioradialis. Here is what you need to do:

  • Kneel.
  • Keep your back straight.
  • Make sure that your toes are pointing outward.
  • Take 5-pound dumbbells.
  • Keep your elbows close to your body so that the palms are facing in.
  • Exhale.
  • Flex your elbow, then lift your right arm so that the dumbbells level with your shoulders.
  • Keep the pose for 2 seconds.
  • Inhale.
  • Slowly lower your forearm and bring it back to the initial position.
  • Repeat the exercise with the other arm.
  • Repeat the exercise ten times.
  • Take a break.
  • Do two more sets.

Split Jack Curls

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Of course, doing the same exercise over and over is quite boring that is why you need different bicep workouts to add to your routine. That is when split jack curls come in more than handy. The exercise triggers your biceps but also your glutes and quadriceps. Here is what you need to do:

  • Stand up straight and keep your feet hip-width apart.
  • Keep the elbows close to your body.
  • Take your dumbbells and keep the palms facing in.
  • Exhale.
  • Put your right leg forward, flex your left knee and go down.
  • Flex both of your elbows and bring the dumbbells to your shoulders.
  • Inhale.
  • Now, lift your torso, and bring back your right leg to the initial position.
  • Lower your arms and bring them back to the starting position.
  • Repeat exercise while changing the legs.
  • Repeat the exercise ten times.
  • Do two sets.

Preacher Bicep Curls

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Preacher bicep curls are considered to be top bicep workouts. The thing is that the exercise will help you work your brachialis muscle. It needs to be mentioned that you can do the exercise while sitting or standing – it is a matter of preferences. Besides, you can use either barbell or dumbbell; it depends on you. However, what you are going to need for sure is a preacher bench otherwise there is a chance that you will activate your shoulders while moving your forearm upwards. Here is what you need to do:

  • Sit on a preacher bench and keep your feet shoulder-width apart.
  • Face your palms upwards.
  • Exhale.
  • Slowly flex your elbow and bring your palm to the body so that your forearm is in a vertical position.
  • Inhale.
  • Now, slowly lower your arm and bring it back to the initial position.
  • Repeat the exercise 10 time.
  • Take a break.
  • Do two sets.

When you work with a barbell, you can do all the steps with both your arms involved.

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Dumbbell Side Raise

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Those of you who are looking for fun dumbbell bicep workouts we have something in store for you. Dumbbell side raise is the exercise centered on the anterior and middle deltoids. This means that this exercise will ensure you look stunning in a halter-neck outfit. Here is what you need to do:

  • Stand up straight.
  • Keep your feet hip-width apart.
  • Make sure that your knees are not stiff.
  • Take 5-pound dumbbells in each hand.
  • Face your palms toward the body.
  • Push the shoulders back.
  • Keep your chest high.
  • Lift your hands horizontally upwards, don’t flex your elbow, level your arms with your shoulders.
  • Hold the position for a second.
  • Inhale and slowly lower your arms.
  • Repeat the exercise 10 times.
  • Take a break.
  • Do two sets.

Benefits Of Biceps Exercises For Women

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Of course, it is essential to be aware of all the benefits that a certain exercise comes with. All these best arm workouts that we have described here will result in:

  • Strong bones.
  • Fatigue prevention.
  • Stamina increase.
  • De-stressing.
  • Chronic conditions management.
  • Injury reduction.

As you can see, seemingly easy exercises are highly beneficial. However, it needs to be mentioned that for the best result you need to combine the exercising with a healthy diet. The thing is that without the diet there may be unwanted fat residing in your arms and even though you work on the muscles it will not go away on its own. As soon as you combine the two effectively, you will gain the shape of your dream in no time.

Bicep workouts are not limited to men audience only. On the contrary! All the women who wish for toned and sexy-looking arm should add those to their regular workout routines. Use these exercises regularly and you will be amazed by the result.

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