If you’re shying away from the sleeveless dress’ section in your wardrobe because you’re not confident about how your arms look, then it’s time to start working on them. The best way to get toned and defined arms is by regularly doing exercises that target the biceps. The biceps are a group of muscles located on the front of your upper arm. They’re made up of the biceps brachii, which is the large muscle that forms a “peak” when you flex your arm, and the brachialis, a smaller muscle located beneath the biceps brachii. While both men and women have biceps, women tend to have smaller biceps than men. This is due to both hormones and genetics. A common misconception is that bigger biceps makes them look masculine. However, this simply isn’t true. For one, women don’t have enough testosterone to build the same amount of muscle mass as men. And secondly, women tend to store fat in their arms, so toning and defining the muscles often improves their appearance. There are a number of different exercises that you can do to target your biceps. In this article, we’ll share 15 of the best biceps exercises for women.
When people think of bicep exercises, bicep curls are often the first exercise that comes to mind. They’re a great way to target your biceps—they work biceps brachii, brachialis, and brachioradialis muscles.
To do bicep curls:
The hammer curl gets its name from the way you hold the dumbbells during the exercise, which resembles holding a hammer. This exercise targets your biceps, as well as your forearm muscles. It is a variation of the traditional bicep curl.
To do hammer curls:
The seated alternating dumbbell curl is a variation of the traditional bicep curl. This exercise allows you to place more focus on each arm by working one at a time. The seated position also helps to stabilize your upper body, which can help you lift heavier weights.
To do seated alternating dumbbell curls:
Read More: Standing Bicep Stretch To Boost Arm Strength
The standing alternating bicep curl is a variation of the traditional bicep curl. This exercise allows you to place more focus on each arm by working one at a time. Doing it while standing also increases the challenge to your core muscles.
To do standing alternating bicep curls:
The word supinated means to turn your palm upwards. This exercise is similar to a traditional bicep curl, but it works the muscles in your arms and shoulders differently.
To do supinated bicep curls:
The Zottman curl gets its name from the 19th-century German strongman George Zottman. It’s a combination of a bicep curl and a reverse grip curl. This exercise targets your biceps as well as your forearm muscles.
To do Zottman curls:
The preacher bicep curl is an isolation exercise that targets the brachialis muscle only. This muscle is located on the inside of your upper arm, and it can make your arms look bigger when it’s developed. You’ll need a preacher curl bench or an incline bench to do this exercise.
To do preacher bicep curls:
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This variation of the preacher curl targets your biceps with a constant tension, which can lead to greater muscle growth. You’ll need a cable machine and a preacher bench to perform this exercise.
To do preacher curls:
If you don’t have access to a cable machine or preacher bench, you can still do preacher curls with a resistance band. This variation is a great way to work your biceps if you’re traveling or working out at home.
To do preacher curls with a resistance band:
Performing the bicep curl on an incline bench puts extra pull on the brachii muscle (the two-headed muscle on the top of your arm). This exercise is great for targeting the upper part of your biceps.
To do incline bicep curls:
Read More: Outer Bicep Workout To Pack Muscle On Your Biceps
The decline bicep curl is the opposite of the incline bicep curl. This exercise targets the lower part of your biceps.
To do decline bicep curls:
The alternating crossbody concentration curl is a great exercise for targeting your biceps. This movement also works your core muscles as you stabilize your body while performing the curl.
To do alternating crossbody concentration curls:
The bent over row gives you the most bang for your back as far as upper body exercises go. Not only does it work your lats, traps, and rear delts, but it also strengthens your biceps.
To do a bent over row:
Along with working your biceps, this exercise also works your shoulders and core muscles.
To do a biceps curl to overhead press:
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Yoga lovers know the benefits of the boat pose: it strengthens your abs, back, and arms. This variation of the biceps curl also works your legs as you balance on your sit bones.
To do a boat-pose biceps curl:
Aside from giving you strong, toned arms, working out your arms has a number of other benefits.
Bad posture not only looks unattractive, but it can also lead to pain in the shoulders, neck, and back (2). Strong arm muscles help to keep the shoulders in their proper place, which in turn helps to improve posture.
Working out your arms can help to prevent injuries, particularly in the shoulder and elbow joints. Strong arm muscles help to stabilize these joints, which reduces the risk of dislocation or strain.
Exercise has been shown to improve cognitive function and memory, and working out your arms is no exception (4). As part of a total-body workout routine, arm exercises can help to keep your mind sharp as you age.
Coordination is the ability to use your muscles together in a coordinated way. As you age, you may start to lose coordination and balance. However, regular arm workouts can help to improve coordination and reduce the risk of falls (3).
Weight-bearing exercises like arm workouts help to increase bone density, which is important for preventing osteoporosis. Strong bones are also less likely to break or fracture if you fall (8).
Exercise releases endorphins, which are hormones that have mood-boosting effects. So not only will working out your arms make you look and feel good, it can also improve your mood.
In addition to releasing endorphins, exercise can also help to reduce stress and anxiety (5). If you’re feeling stressed, a quick arm workout may be just what you need to relax and de-stress.
Exercise has been shown to improve sleep quality, and working out your arms is no exception (6). If you have trouble sleeping, a regular arm workout routine may help you sleep better and wake up feeling rested.
If you’re feeling tired, a quick arm workout can give you the energy boost you need to get through your day. Exercise increases blood flow and oxygen to the muscles, which helps to improve energy levels (1).
Regular exercise has been shown to reduce the risk of heart disease, stroke, cancer, and other chronic diseases (7). By working out your arms you’re not only improving your physical health, but you’re also reducing your risk of developing a serious disease.
Biceps exercises for women are an important part of a well-rounded workout routine. Regular arm workouts can help improve posture, reduce the risk of injury, and boost brain power. They can also help increase bone density, release endorphins, and improve sleep.
If you’re looking to tone your arms and improve your overall health, start incorporating some of the exercises in this article in your routine.
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