Top 10 Biceps Exercises For Women with Step By Step Guide

Flabby and unattractive palms can ruin the attraction of a sleeveless dress. Your hands appearance larger, and that they perpetually make your upper body appearance broader. On the alternative hand, properly-toned fingers can make you appearance lovely in each sleeved and sleeveless outfits. And the nice way to get properly-toned and exquisite hands is to paintings your biceps. Mark it, biceps sporting events are not simplest for guys. It’s a delusion that biceps sporting activities will make you appearance masculine. Testosterone enables build muscle tissue by way of increasing muscle protein generation (1). Since girls do not produce a lot testosterone, there’s no danger of them turning into muscular like men. Here are 15 biceps physical activities that will help you get slim and described palms. So, pass on, pick up your dumbbells. Let’s start!
Top 10 Biceps Exercises For Women

1. Bicep Curls

Bicep curls are a basic and most useful workout for firming your arms. They work the biceps brachii, brachialis, and brachioradialis muscle mass. All you want is two five-pound dumbbells. Follow these steps to do it efficaciously.

How To Do Bicep Curls

Stand immediately with your toes hip-width apart.
Hold the dumbbells. Keep your elbows close to your body, and your hands facing ahead.
Now, without shifting your higher hands, exhale, flex your elbows, and convey your palms near your shoulders.
Inhale and slowly lower your forearms to deliver them again to the initial role.
Repeat this 9 more instances (1 set – 10 reps).
Take a 1-minute destroy and do 2 greater units.

2. Hammer Curls

Hammer curl is a version of the bicep curl. This exercising works at the biceps brachii and brachialis muscle tissue. Take a five-pound dumbbell and comply with those steps.

How To Do Hammer Curls

Stand immediately with your toes hip-width aside.
Hold the dumbbells. Keep your elbows near your body along with your fingers going through your body.
Keep your upper hands still. Exhale and flex your elbows to convey your fingers in your shoulders’ degree.
Inhale and slowly lower your forearms and convey them lower back to the preliminary role.
Repeat this 9 extra times (1 set – 10 reps).
Take a 1-minute destroy and do 2 greater units.

3. Supinated Bicep Curls

This is an splendid exercising for biceps. It works on all the three muscle mass of the biceps – biceps brachii, brachialis, and brachioradialis. Here is a way to do it.

How To Do Supinated Bicep Curls

Stand along with your ft shoulder-width apart.
Hold 5-pound dumbbells, with your arms facing your frame, and your elbows close to your frame.
Exhale and flex your elbows. As you slowly bring your forearms up closer to your shoulders, rotate your hands until they face the ceiling.
Inhale. Slowly lower your forearms to carry them lower back to the starting position and rotate your wrists until they face your body.
Repeat this nine more times (1 set – 10 reps).
Take a 1-minute spoil and do 2 extra sets.

4. Standing Concentration Bicep Curls

 
icep concentration curls are essential in case you need well-described biceps. This exercising works best the bicep brachialis muscle. Here is the way to do it inside the standing position.

How To Do Standing Concentration Bicep Curls

Stand together with your toes shoulder-width apart.
Bend over in order that your elbow is on the same degree as your knee.
Hold the 5-pound weight (or more) with your palm going through up.
Exhale. Keep your upper arm nevertheless, and slowly bring your forearm up in the direction of your chest, along with your palm dealing with upwards.
Inhale and slowly decrease your forearm and produce it returned to the starting function.
Repeat this 9 more instances (1 set – 10 reps).
Take a 1-minute break and do 2 extra units.

5. Sitting Concentration Bicep Curls

 
Sitting concentration bicep curls are just like standing awareness curls, except for the truth that you need to take a seat at the same time as you do that workout. You will paintings your bicep brachialis muscle. Here is how to do it correctly.

How To Do Sitting Concentration Bicep Curls

Sit with ease on a bench with your legs in the “V” form.
Rest your proper elbow in your proper inner thigh.
Hold a 5-pound (or extra) dumbbell with your palm going through upward.
Exhale, keep your higher arm nevertheless, and slowly bring your forearm up closer to your chest together with your palm dealing with upwards.
Inhale and slowly decrease your forearm and bring it returned to the starting position.
Repeat this 9 more instances (1 set – 10 reps).
Take a 1-minute spoil and do 2 more sets with your proper arm.
Repeat this with the left arm.

6. Preacher Bicep Curls

 
Preacher bicep curls help you figure your brachialis muscle. You can do this exercising while status or sitting and may use a barbell or dumbbell. You will want the aid of a preacher bench so that you don’t use your shoulders whilst shifting your forearm upwards. Get geared up with a 5-pound (or extra) dumbbell. Here is how to do that exercising correctly.

How To Do Preacher Bicep Curls

Sit conveniently on a preacher bench together with your toes shoulder-width apart. Place your proper higher arm in opposition to the padded inclination to assist your shoulders.
Your hands must face upwards.
Now, exhale and slowly flex your elbow to convey your palm towards your body till your forearm involves a vertical function.
Inhale as you slowly lower your arm and convey it back to the beginning role.
Repeat this 9 extra instances (1 set – 10 reps).
Take a 1-minute wreck and do 2 more sets together with your right arm.
Repeat this with the left arm.

You also can paintings each fingers together by using a barbell or use exchange palms with dumbbells.

7. Dumbbell Side Raise

Dumbbell facet improve is a a laugh exercising that works at the anterior and middle deltoids. These are the muscle tissues that extend from the higher portion of your top arm, cupping your shoulders, until your collar bone. This exercising will tone the higher part of your biceps and make you appearance lovely in a halter-neck outfit. Here is how to do it successfully.

How To Do Dumbbell Side Raise

Stand instantly along with your toes hip-width apart. Do now not hold your knees too stiff.
Hold 5-pound (or more) dumbbells in each hand, with your hands going through your body.
Push your shoulders returned and preserve your chest high.
Now, lift both your arms horizontally upwards, with out flexing your elbow, till your palms degree with your shoulders.
Hold for a 2d and then inhale as you slowly decrease your hands.
Repeat this 9 more instances (1 set – 10 reps).
Take a 1-minute damage and do 2 greater sets

8. Kneeling Single Arm Curls

This is an high-quality biceps exercise at domestic. The kneeling unmarried arm curl is just like the hammer curl. It acts at the biceps brachii, brachialis, and brachioradialis. Here is how you need to do it.

How To Do Kneeling Single Arm Curls

Assume the kneeling function. Keep your lower back immediately, and your feet pointing outward.
Hold 5-pound dumbbells with the elbows near your body and the fingers facing in.
Exhale. Flex your elbow and raise your right arm until the dumbbells level together with your shoulders.
Hold this pose for 1-2 seconds.
Inhale and slowly lower your forearm and bring it back to its starting function.
Repeat this together with your left arm.
Repeat this nine more instances (1 set – 10 reps).
Take a 1-minute smash and do 2 more units with your proper arm.

9. Split Jack Curls

Split jack curl is a changed version of the hammer curl. It works on your biceps in addition to glutes and quadriceps. Follow these steps to do it successfully.

How To Do Split Jack Curls

Stand straight along with your feet hip-width apart and elbows near your frame.
Hold your dumbbells with the hands dealing with in.
Exhale and placed your proper leg forward (like ahead lunges), flex your left knee and go down.
As you do the above step, flex both your elbows and bring the dumbbells near your shoulders.
Inhale, lift your torso, and take the help of your left leg and produce back your proper leg to the starting role.
As you do the above step, lower your hands and convey them returned to the initial position.
Repeat the above steps via alternately putting your proper and left legs ahead.
Do 2 units of 10 reps.

10. Squat Concentration Curls

 
Squat attention curls, because the call shows, require you to carry out concentration curls at the same time as squatting. It is a very powerful exercise as it acts on the biceps, hamstrings, and inner thighs. Here is how you should do it.

How To Do Squat Concentration Curls

Stand directly together with your ft shoulder-width apart and your arms going through in.
Hold 2-pound dumbbells in your hands and ensure your elbows are near your body.
Exhale, flex each your knees, and squat till your thighs are parallel to the ground.
As you do the above step, flex both your elbows and press them in opposition to the internal thighs. Bring your arms up to your shoulders.
Be in this function for 10-15 seconds.
Repeat this 4 extra instances (1 set – 5 reps).
Take a 1-minute destroy and do 1 greater set.