Biceps for Women

Best Biceps Workout Women Can Do:

1.  Concentration Curls
 
This is one of the best exercises to target the upper arms for women.  Bicep exercises are a crucial part of your arm toning workout and must be included.
This bicep exercise can be performed sat on a bench or a stability ball to add intensity to the core.

• Start with a dumbbell in your hand and your palm facing forwards.
• Rest your elbow against the inner part of your thigh or knee, although you should avoid excessively pushing your leg against your elbow in order to help lift the dumbbell.
• Keep your chest up and your abs tight.
• As you bend your elbow and the lift the dumbbell up, exhale. Ensure smooth movement throughout.
• And as you slowly return the dumbbell to its original position, inhale, but be careful not to fully extend your arm as it lowers as this takes all the stress of the biceps.
• I like to do 3 sets of between 12-15 reps on each arm with this one.

2.  Hammer Curls


 This is a great one for women. Bicep exercises like this will target the outer part of the bicep. This exercise can be performed one arm at a time or both together if you prefer.

• Take a dumbbell in each hand, with your palms facing each other.
• Hold your abs tight and try to pull your belly button in towards your spine
• Exhale as you raise the dumbbells up, ensuring your palms remain facing each other throughout the movement. Try not to raise the dumbbell too high as this will force your elbow to rise, which then passes the load to the front of your shoulder instead of your biceps and forearms.
• As your arms return to the start position, inhale.
• Attempt 3 sets of between 10-12 repetitions of this exercise.