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Should women work on their biceps? How many of you have been asked that? The answer to that is ‘Hell yes!’. Why not? How else will we be the boss that we are? This workout is for those women who are aiming to tone their arms and get super strong biceps.
Some points to remember before you start with the exercises are:
1. This routine must not be done everyday. Your muscles need time to re-energize, or they might end up getting damaged. You must do this bicep workout regime 3 times in a week.
2. Do not underestimate the importance of resistance. Resistance is very important. So lower the reps and increase the weights. You will see the difference.
3. There are no specific exercises that are designed only for men. Women can do whichever exercise they think they are comfortable with. After all, we all love challenges!
4. There is nothing wrong with the possibility of you wanting to bulk up. We live in a society that has taught us to tone ‘down’, but let's break the barriers and for once, bulk ‘up’, if that is what we want!
5. Strength training is as important as cardio, if not more, when it comes to tone your arms and adding mass to it.
Let us get started with an easy arm workout for women that will help them get toned biceps!
Exercise #1
Bicep Curl
We must start with the most basic exercise that is easy yet effective. You need to get hold of 2 dumbbells.
Instructions:
Step 1: Stand straight with your feet placed at hip width.
Step 2: Hold a dumbbell in each hand, with your elbows close to your body. Your palms need to face forward.
Step 3: Keep your upper arms stationary, engage your arms and curl your dumbbells to bring them close to your shoulders.
Step 4: Lower your forearms and get back to the initial position. Repeat.
Important tip: Do 2 sets of 15 reps each.
Also, read 5 Best Arm Workouts For Women To Reduce Arm Fat And Get Toned Arms.
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Next up: Dumbbell Side Raise
Exercise #2
Dumbbell Side Raise
This exercise works on your anterior and middle delts. This dumbbell exercise is effective for your upper biceps.
Instructions:
Step 1: Keep your feet hip-width apart and stand straight. Do not lock your knees and firmly hold a dumbbell in each hand. Your palms have to face your body.
Step 2: Lift both your hands up sideways, without locking your elbows, and go until your arms are parallel to the floor.
Step 3: Inhale and lower your arms back to the initial position. Repeat.
Important tip: Do 2 sets of 15 reps each.
Also, read 5 Explosive Bicep Exercises that Guarantees Big Arms.
Next up: Negative Chin Ups
Exercise #3
Negative Chin Ups
This exercise works against gravity and resistance can be added to increase efficiency.
Instructions:
Step 1: Hold the bar with your palms about shoulder width apart. Your palms must face you.
Step 2: Engage your core and tuck your ribs a little towards your hips so as to form a little hunch.
Step 3: Push your shoulders back and pull yourself up by engaging your shoulder blades. Your elbows must be at a 45-degree position when you do this.
Step 4: Slowly, lower your body and repeat.
Important tip: Do 2 sets of 8-10 reps each.
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Next up: Concentrated Biceps Curl
Exercise #4
Concentrated Biceps Curl
This will require you to find an inclined surface. If you are at the gym, an inclined bench will do, whereas, at home, you need to look for a surface with a 45-degree inclination.
Instructions:
Step 1: Stand at the back of an incline bench and place your left arm on the back support. Hold a dumbbell with your palm facing the ceiling.
Step 2: Flex and raise your left forearm to your shoulder level and lower it back to the initial position. Keep your upper arm stationary. Repeat.
Important tip: Do 2 sets of 15 reps on each hand.
Shop Online Dumbbells for Men | Best Price
Next up: Incline Hammer Curls
Exercise #5
Incline Hammer Curl
You will need an incline bench for this exercise. You must engage in this workout, as it is super effective for your biceps.
Instructions:
Step 1: Sit on an incline bench and hold a dumbbell in each hand. Your feet must be placed on the floor, firmly.
Step 2: Let your hand hang down straight down by your side with your palms facing your body.
Step 3: Flex your elbow, keep your upper arms fixed, and bring your dumbbells close to your shoulders.
Step 4: Lower them back and repeat.
Important tip: Do 2 sets of 15 reps each.
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Next up: Overhead Cable Curl
Exercise #6
Overhead Cable Curl
This is for those who have the suitable machine. It is an intermediate level exercise that helps build strength.
Instructions:
Step 1: Choose an appropriate weight on both sides of the machine. Adjust the height in a way that they are higher than your shoulder level.
Step 2: Stand in the middle, with your feet shoulder width apart, and grab the handles in each hand such that your palms are facing upwards. Extend your arms to make them parallel to the floor.
Step 3: Engage your biceps and curl them until your forearms and biceps touch.
Step 4: Inhale and get back to the starting position. Repeat.
Important tip: Do 2 sets of 15 reps each.
