Top 15 Biceps Exercises For Women
1. Bicep Curls
Bicep curls are a basic and most helpful exercise for toning your arms. They work the biceps brachii, brachialis, and brachioradialis muscles. All you need is two 5-pound dumbbells. Follow these steps to do it correctly.
How To Do Bicep Curls
2. Hammer Curls
Hammer curl is a variation of the bicep curl. This exercise works on the biceps brachii and brachialis muscles. Take a 5-pound dumbbell and follow these steps.
How To Do Hammer Curls
3. Supinated Bicep Curls
This is an excellent exercise for biceps. It works on all the three muscles of the biceps – biceps brachii, brachialis, and brachioradialis. Here is how to do it.
How To Do Supinated Bicep Curls
4. Standing Concentration Bicep Curls
Bicep concentration curls are important if you want well-defined biceps. This exercise works only the bicep brachialis muscle. Here is how to do it in the standing position.
How To Do Standing Concentration Bicep Curls
5. Sitting Concentration Bicep Curls
Sitting concentration bicep curls are similar to standing concentration curls, except for the fact that you have to sit while you do this exercise. You will work your bicep brachialis muscle. Here is how to do it correctly.
How To Do Sitting Concentration Bicep Curls
6. Preacher Bicep Curls
Preacher bicep curls help you work your brachialis muscle. You can do this exercise while standing or sitting and may use a barbell or dumbbell. You will need the support of a preacher bench so that you don’t use your shoulders while moving your forearm upwards. Get ready with a 5-pound (or more) dumbbell. Here is how to do this exercise correctly.
How To Do Preacher Bicep Curls
You can also work both arms together by using a barbell or use alternate arms with dumbbells.
7. Dumbbell Side Raise
Dumbbell side raise is a fun workout that works on the anterior and middle deltoids. These are the muscles that extend from the upper portion of your upper arm, cupping your shoulders, till your collar bone. This exercise will tone the upper part of your biceps and make you look stunning in a halter-neck outfit. Here is how to do it correctly.
How To Do Dumbbell Side Raise
8. Kneeling Single Arm Curls
This is an amazing biceps workout at home. The kneeling single arm curl is similar to the hammer curl. It acts on the biceps brachii, brachialis, and brachioradialis. Here is how you must do it.
How To Do Kneeling Single Arm Curls
9. Split Jack Curls
Split jack curl is a modified version of the hammer curl. It works on your biceps as well as glutes and quadriceps. Follow these steps to do it correctly.
How To Do Split Jack Curls
Note: Keep your back straight and core engaged.
10. Squat Concentration Curls
Squat concentration curls, as the name suggests, require you to perform concentration curls while squatting. It is a very effective exercise as it acts on the biceps, hamstrings, and inner thighs. Here is how you should do it.
How To Do Squat Concentration Curls
11. Zottman Curl
The Zottman curl is a modified version of the bicep curl. It works the biceps brachii, brachioradialis, and brachialis. Here is how you must do this fun workout.
How To Do Zottman Curl
12. Incline Dumbbell Curl
This is a more effective version of the bicep curl as it puts an extra pull on the bicep brachii muscles and you have less support, making this exercise more challenging. Here is how to do it.
How To Do Incline Dumbbell Curl
13. Cable Preacher Curl
The cable preacher curl is similar to the preacher curl, the difference being you will use a resistance cable instead of a dumbbell. It helps work the brachialis muscle. Here is how to do it correctly.
How To Do Cable Preacher Curls
14. Decline Dumbbell Curls
Decline dumbbell curl is the opposite of incline dumbbell curl. It works your biceps brachii muscle. Here’s how to do it.
How To Do Decline Dumbbell Curls
15. Cable Alternating Flex Curl
You will enjoy doing this exercise, for sure! Cable alternating flex curl is a variation of bicep curl, and it works your bicep brachii, brachialis, and brachioradialis muscles. Here’s how you must do it.
How To Do Cable Alternating Flex Curl
These are the top 15 biceps exercises that are going to benefit in the following ways.
Benefits Of Biceps Exercises For Women
Aid the development of strong bones Prevent fatigue Increase stamina Help in de-stressing Help manage chronic conditions Help reduce injuries
A Word Of Caution
Along with these exercises, you should also eat healthy and workout regularly to shed fat from your body. If you don’t shed fat and start building muscle, your arms will start to look bigger, making you look masculine. Hence, you should watch your diet, avoid junk, processed, and high sugar containing foods, and include some form of exercise in your daily routine. No more hiding your arms! Pick up your dumbbells today, and flaunt your toned arms in a few weeks’ time. I can guarantee your arms will become one of your best features. Good luck! What happens if you do bicep curls every day? Check out the infographic below to our round up of the top 5 bicep exercises for women that can give you the confidence to flaunt those beautiful biceps. Doing bicep curls every day will help grow bicep muscles. However, it is recommended to include one rest day after three consecutive days. How many times a week should I work out my biceps? Depending on your health goal, you can work out your biceps two to six times a week. However, the more you train, the fewer reps you should do each day. Can bicep curls burn fat? They might. Bicep curls are considered the least effective for burning fat, and you should run a calorie deficit if you want to burn fat.
