You know what will come out as a shocker? Women might want perfect biceps too. Maybe, they want it as much as men do. A lot of us spend our days at the gym dreaming about lean and sculpted biceps. As much as we want to fight the stereotypes, we do find it a little difficult to get exactly what we want. This article will help you out with it.
Lean and Toned Biceps
Before you start working on your biceps, these are some points that you must remember:
a) Do not shy away when it comes to lifting heavy weights. Do exercises that focus mainly on your arms. We are not saying that compound exercises are bad. All we are saying is that single joint movements can be best suited for lean and sculpted arms.
b) In case you feel like you have done the maximum number of possible reps, do 4-5 more after that point. If you do not push yourself, lean and muscular biceps will not be possible at all.
c) When it comes to these arm exercises, the quality matters. In case you try to increase your reps, you might end up doing movements in a way that do more harm than good. So go slow and do the exercises perfectly. However, with time, increase the number of repetitions and sets.
d) The position of your hands can determine the area you are targeting with a particular exercise. The grip and the positioning, both play an important role in understanding what exactly are you working on.
e) Do not work on your biceps everyday. 3 days a week will ensure maximum result and minimum fatigue. Take advantage of your rest days and do not give up if you do not see results over night.
Some bicep exercises for women for sexy, lean and sculpted biceps are:
Exercise #1
Bicep Curls
Instructions:
Step 1: Stand with your feet hip width apart and hold a dumbbell in each hand such that your palms are facing forward. Keep your elbows close to your torso.
Step 2: Now, with your upper arms perfectly in place, curl your arms up to bring the weights close to your shoulder.
Step 3: Inhale and get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
Exercise #2
Sitting Concentration Bicep Curls
Instructions:
Step 1: Sit on a chair and keep your feet flat on the floor. Hold a dumbbell in your left hand.
Step 2: Bend your upper body forward to position your left elbow close to your left inner thigh. Your palms must face up.
Step 3: Keep your upper arms in place and curl your arms in a way that the weight comes near your chest.
Step 4: Lower it back down to the initial position and repeat.
Do 2 sets of 12 reps each.
Exercise #3
Side Raises
Instructions:
Step 1: Stand with your feet hip width apart. Do not lock your knees or elbows. Hold dumbbell in each hand such that your palms are facing your body.
Step 2: Pull both arms up, sideways, until they reach your shoulder level.
Step 3: Inhale and bring them back to the initial position. Repeat.
Do 2 sets of 15 reps each.
Exercise #4
V Sit Curl Press
Instructions:
Step 1: Sit on the floor and bend your knees to place your feet flat on the floor.
Step 2: Hold a dumbbell in each hand and hold them close to your chest. Your palms must face forward.
Step 3: Bend your upper body back and lift your legs off the floor such that you are balancing your body
on your hips.
Step 4: Push your arms up such that they are extended in front of you.
Step 5: Lower your arms back to the initial position to do a curl. Repeat.
Do 2 sets of 10 reps each.
Exercise #5
Up and Down Planks
Instructions:
Step 1: Get in the push up position with your arms extended under your shoulder and your body aligned in a straight line.
Step 2: Now, bend your right elbow and place your right forearm on the floor. Repeat for the left side and get in the plank position.
Step 3: Extend your right elbow to straighten your arm and repeat for the other side to get back to the initial position. Repeat.
Do 2 sets of 10 reps each.
Exercise #6
Standing Cross-Chest Curls
Instructions:
Step 1: Stand straight and keep your feet shoulder width apart. Hold a dumbbell and keep your arms by your side. Your palms will face your body.
Step 2: Engage your right bicep and cross the dumbbell in a way that it comes close to your left shoulder.
Step 3: Lower it back down and do the same for the other side. This makes one rep.
Do 2 sets of 10 reps each.
