{"id":46628,"date":"2022-10-05T23:58:32","date_gmt":"2022-10-05T23:58:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46628"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"bicep-exercises-for-women","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/","title":{"rendered":"Biceps Exercises For Women: 15 Moves To Grow Stronger, More Defined Arms"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#1_Bicep_Curls\" >1. Bicep Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#2_Hammer_Curls\" >2. Hammer Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#3_Seated_Alternating_Dumbbell_Curls\" >3. Seated Alternating Dumbbell Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#4_Standing_Alternating_Bicep_Curls\" >4. Standing Alternating Bicep Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#5_Supinated_Bicep_Curls\" >5. Supinated Bicep Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#6_Zottman_Curls\" >6. Zottman Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#7_Preacher_Bicep_Curls\" >7. Preacher Bicep Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#8_Cable_Preacher_Curls\" >8. Cable Preacher Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#9_Resistance_Band_Preacher_Curls\" >9. Resistance Band Preacher Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#10_Incline_Bicep_Curl\" >10. Incline Bicep Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#11_Decline_Bicep_Curl\" >11. Decline Bicep Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#12_Alternating_Crossbody_Concentration_Curl\" >12. Alternating Crossbody Concentration Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#13_Bent_Over_Row\" >13. Bent Over Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#14_Biceps_Curl_To_Overhead_Press\" >14. Biceps Curl To Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#15_Boat-Pose_Biceps_Curl\" >15. Boat-Pose Biceps Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#Benefits_Of_Arm_Workouts_For_Women\" >Benefits Of Arm Workouts For Women<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#Improves_Posture\" >Improves Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#Reduces_Risk_Of_Injury\" >Reduces Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#Boosts_Brain_Power\" >Boosts Brain Power<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#Improves_Coordination\" >Improves Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#Increases_Bone_Density\" >Increases Bone Density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#Releases_Endorphins\" >Releases Endorphins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#Improves_Sleep\" >Improves Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#Increases_Energy_Levels\" >Increases Energy Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#Reduces_Risk_Of_Disease\" >Reduces Risk Of Disease<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re shying away from the sleeveless dress&#8217; section in your wardrobe because you&#8217;re not confident about how your arms look, then it&#8217;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. <\/span><span style=\"font-weight: 400;\">The biceps are a group of muscles located on the front of your upper arm. They&#8217;re made up of the biceps brachii, which is the large muscle that forms a &#8220;peak&#8221; when you flex your arm, and the brachialis, a smaller muscle located beneath the biceps brachii. <\/span><span style=\"font-weight: 400;\">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&#8217;t true. <\/span><span style=\"font-weight: 400;\">For one, women don&#8217;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. <\/span><span style=\"font-weight: 400;\">There are a number of different exercises that you can do to target your biceps. In this article, we&#8217;ll share 15 of the best biceps exercises for women.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_Exercises_For_Women\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2><span class=\"ez-toc-section\" id=\"1_Bicep_Curls\"><\/span><strong>1. Bicep Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When people think of bicep exercises, bicep curls are often the first exercise that comes to mind. They&#8217;re a great way to target your biceps\u2014they work\u00a0 biceps brachii, brachialis, and brachioradialis <a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\">muscles<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do bicep curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms by your sides, holding a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your sides, curl the weights up towards your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the weights back to the starting position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"2_Hammer_Curls\"><\/span><strong>2. Hammer Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do hammer curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and <a href=\"https:\/\/betterme.world\/articles\/rebounding-benefits\/\">your arms<\/a> by your sides, holding a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your palms facing your thighs, curl the weights up towards your shoulders. Your upper arms should be still, and your elbows should be close to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the weights back to the starting position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"3_Seated_Alternating_Dumbbell_Curls\"><\/span><strong>3. Seated Alternating Dumbbell Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do seated alternating dumbbell curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a bench with your feet shoulder-width apart and your arms by your sides, holding a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight and your elbow stationary, curl the weight in your right hand up towards your shoulder.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the curl, then slowly lower the weight back to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the exercise with your left arm.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/standing-bicep-stretch\/\"><i>Standing Bicep Stretch To Boost Arm Strength<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_Exercises_For_Women\"><img decoding=\"async\" class=\"aligncenter wp-image-43402 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11-1024x576.png\" alt=\"bicep exercises for women\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Standing_Alternating_Bicep_Curls\"><\/span><strong>4. Standing Alternating Bicep Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The standing alternating bicep curl is a <a href=\"https:\/\/betterme.world\/articles\/hanging-upside-down-benefits\/\">variation<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do standing alternating bicep curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms by your sides, holding a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight and elbow stationary, curl the weight in your right hand up towards your shoulder.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the curl, then slowly lower the weight back to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the exercise with your left arm.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"5_Supinated_Bicep_Curls\"><\/span><strong>5. Supinated Bicep Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do supinated bicep curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms by your sides, holding a dumbbell in each hand with your palms facing your body\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale while flexing your elbows to bring your palms up to your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you bring your forearms up, rotate your palms to face the ceiling. This is the supinated position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you slowly lower your arms back to the starting position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"6_Zottman_Curls\"><\/span><strong>6. Zottman Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Zottman curl gets its name from the 19th-century German strongman George Zottman. It&#8217;s a combination of a bicep curl and a reverse grip curl. This <a href=\"https:\/\/betterme.world\/articles\/why-are-my-hamstrings-so-tight\/\">exercise<\/a> targets your biceps as well as your forearm muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do Zottman curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms by your sides, holding a dumbbell in each hand with a palms-up grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbow stationary, curl the weights up towards your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the top of the curl, rotate your wrists so that your palms face down. This is the reverse grip position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the weights back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_Exercises_For_Women\"><img decoding=\"async\" class=\"aligncenter wp-image-43415 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22-1024x576.png\" alt=\"bicep exercises for women\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Preacher_Bicep_Curls\"><\/span><strong>7. Preacher Bicep Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The preacher bicep curl is an isolation exercise that targets the brachialis <a href=\"https:\/\/betterme.world\/articles\/calf-strengthening-exercises\/\">muscle<\/a> only. This muscle is located on the inside of your upper arm, and it can make your arms look bigger when it&#8217;s developed. You&#8217;ll need a preacher curl bench or an incline bench to do this exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do preacher bicep curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a preacher curl bench with your feet shoulder-width apart and your arms by your sides, holding a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your elbows on the padded armrests and allow your palms to face upwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, exhale as you curl the weights up towards your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the curl, then inhale as you slowly lower the weights back to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_Exercises_For_Women\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_Cable_Preacher_Curls\"><\/span><strong>8. Cable Preacher Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This variation of the preacher curl targets your biceps with a constant tension, which can lead to greater muscle growth. You&#8217;ll need a cable machine and a preacher bench to perform this <a href=\"https:\/\/betterme.world\/articles\/row-variations\/\">exercise<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do preacher curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a preacher bench with your feet shoulder-width apart and your arms by your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach a straight bar to the low pulley of the cable machine and grip it with an underhand grip.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your elbows on the padded armrests and allow your palms to face upwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, exhale as you curl the bar up towards your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the curl, then inhale as you slowly lower the bar back to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"9_Resistance_Band_Preacher_Curls\"><\/span><strong>9. Resistance Band Preacher Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t have access to a <a href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/\">cable machine<\/a> 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&#8217;re traveling or working out at home.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do preacher curls with a resistance band:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your feet shoulder-width apart and your arms by your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wrap a resistance band around a sturdy post and grip it with an underhand grip.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your elbows on your knees and allow your palms to face upwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, exhale as you curl the band up towards your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the curl, then inhale as you slowly lower the band back to the starting position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"10_Incline_Bicep_Curl\"><\/span><strong>10. Incline Bicep Curl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Performing the bicep curl on an incline bench puts extra pull on the brachii <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine\/\">muscle<\/a> (the two-headed muscle on the top of your arm). This exercise is great for targeting the upper part of your biceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do incline bicep curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on an incline bench with your feet shoulder-width apart and your arms by your sides, holding a dumbbell in each hand.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your elbows on the padded armrests and allow your palms to face upwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, exhale as you curl the weights up towards your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the curl, then inhale as you slowly lower the weights back to the starting position.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/outer-bicep-workout\/\"><i>Outer Bicep Workout To Pack Muscle On Your Biceps<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_Exercises_For_Women\"><img decoding=\"async\" class=\"aligncenter wp-image-43401 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-1024x576.png\" alt=\"biceps\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"11_Decline_Bicep_Curl\"><\/span><strong>11. Decline Bicep Curl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The decline bicep curl is the opposite of the incline bicep curl. This exercise targets the lower part of your biceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do decline bicep curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a 45-degree incline bench with your chest against the bench and your feet on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand with your palms facing your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back flat against the bench, exhale as you curl the weights up towards your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the curl, then inhale as you slowly lower the weights back to the starting position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"12_Alternating_Crossbody_Concentration_Curl\"><\/span><strong>12. Alternating Crossbody Concentration Curl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do alternating crossbody concentration curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in your right hand with your palm facing your thigh.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starting with your right arm, curl the dumbbell across your chest towards your left shoulder. The goal is to draw an arching path with the dumbbell as you curl.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the curl, then slowly lower the dumbbell back to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with your left arm.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"13_Bent_Over_Row\"><\/span><strong>13. Bent Over Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a bent over row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips and lean forward until your torso is nearly parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your arms to hang straight down from your shoulders, holding a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back flat, exhale as you row the weights up towards your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the row, then inhale as you lower the weights back to the starting position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"14_Biceps_Curl_To_Overhead_Press\"><\/span><strong>14. Biceps Curl To Overhead Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Along with working your biceps, this exercise also works your shoulders and core muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a biceps curl to overhead press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand with your palms facing your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the weights up towards your shoulders, then exhale as you press the weights overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the press, then inhale as you lower the weights back to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_Exercises_For_Women\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_Exercises_For_Women\"><img decoding=\"async\" class=\"aligncenter wp-image-43410 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/16-1024x576.png\" alt=\"biceps\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/16.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/16-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/16.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/16-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/16.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"15_Boat-Pose_Biceps_Curl\"><\/span><strong>15. Boat-Pose Biceps Curl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a boat-pose biceps curl:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your knees bent and your feet flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back so that your torso and legs form a V-shape.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms straight out in front of you, holding a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your shoulders down and your core engaged, exhale as you curl the weights up towards your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the curl, then inhale as you lower the weights back to the starting position.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Arm_Workouts_For_Women\"><\/span><strong>Benefits Of Arm Workouts For Women<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Aside from giving you strong, toned arms, working out your arms has a number of other benefits.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Posture\"><\/span><strong>Improves Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bad posture not only looks unattractive, but it can also lead to pain in the shoulders, neck, and back (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7579401\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Strong arm muscles help to keep the shoulders in their proper place, which in turn helps to improve posture.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduces_Risk_Of_Injury\"><\/span><strong>Reduces Risk Of Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boosts_Brain_Power\"><\/span><strong>Boosts Brain Power<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise has been shown to improve cognitive function and memory, and working out your arms is no exception (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5934999\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). As part of a total-body workout routine, arm exercises can help to keep your mind sharp as you age.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Coordination\"><\/span><strong>Improves Coordination<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3212417\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increases_Bone_Density\"><\/span><strong>Increases Bone Density<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6323511\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_Exercises_For_Women\"><img decoding=\"async\" class=\"aligncenter wp-image-43403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10-1024x576.png\" alt=\"biceps\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Releases_Endorphins\"><\/span><strong>Releases Endorphins<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to releasing endorphins, exercise can also help to reduce stress and anxiety (<\/span><a href=\"http:\/\/ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/#:~:text=In%20summary%2C%20observational%20studies%20provide,among%20asymptomatic%20men%20and%20women.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re feeling stressed, a quick arm workout may be just what you need to relax and de-stress.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Sleep\"><\/span><strong>Improves Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise has been shown to improve sleep quality, and working out your arms is no exception (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5385214\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). If you have trouble sleeping, a regular arm workout routine may help you sleep better and wake up feeling rested.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increases_Energy_Levels\"><\/span><strong>Increases Energy Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re 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 (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/does-exercise-really-boost-energy-levels\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduces_Risk_Of_Disease\"><\/span><strong>Reduces Risk Of Disease<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular exercise has been shown to reduce the risk of heart disease, stroke, cancer, and other chronic diseases (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29134857\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). By working out your arms you\u2019re not only improving your physical health, but you\u2019re also reducing your risk of developing a serious disease.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to tone your arms and improve your overall health, start incorporating some of the exercises in this article in your routine.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_Exercises_For_Women\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Biceps_Exercises_For_Women\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re shying away from the sleeveless dress&#8217; section in your wardrobe because you&#8217;re not confident about how your arms look, then it&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":46637,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57],"tags":[],"coauthors":[117],"class_list":["post-46628","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Biceps Exercises For Women: 15 Moves To Grow Stronger, More Defined Arms - BetterMe<\/title>\n<meta name=\"description\" content=\"These \u2605 BICEPS EXERCISES FOR WOMEN \u27a4 will help you to build strong, defined arms. These 15 moves will tone your biceps, triceps, and shoulders while also improving your posture and reducing your risk of injury.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Biceps Exercises For Women: 15 Moves To Grow Stronger, More Defined Arms\" \/>\n<meta property=\"og:description\" content=\"These \u2605 BICEPS EXERCISES FOR WOMEN \u27a4 will help you to build strong, defined arms. These 15 moves will tone your biceps, triceps, and shoulders while also improving your posture and reducing your risk of injury.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1921462802-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\"},\"headline\":\"Biceps Exercises For Women: 15 Moves To Grow Stronger, More Defined Arms\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\"},\"wordCount\":2520,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1921462802-scaled.jpg\",\"articleSection\":[\"Arm Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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. <\/span><span style=\\\"font-weight: 400;\\\">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. <\/span><span style=\\\"font-weight: 400;\\\">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. <\/span><span style=\\\"font-weight: 400;\\\">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. <\/span><span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n\\r\\n<h2><strong>1. Bicep Curls<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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\u2014they work\u00a0 biceps brachii, brachialis, and brachioradialis <a href=\\\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\\\">muscles<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To do bicep curls:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Stand with your feet shoulder-width apart and your arms by your sides, holding a dumbbell in each hand.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><spa ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\",\"url\":\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\",\"name\":\"Biceps Exercises For Women: 15 Moves To Grow Stronger, More Defined Arms - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1921462802-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"These \u2605 BICEPS EXERCISES FOR WOMEN \u27a4 will help you to build strong, defined arms. 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Biceps Exercises For Women: 15 Moves To Grow Stronger, More Defined Arms - BetterMe","description":"These \u2605 BICEPS EXERCISES FOR WOMEN \u27a4 will help you to build strong, defined arms. These 15 moves will tone your biceps, triceps, and shoulders while also improving your posture and reducing your risk of injury.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/","og_locale":"en_US","og_type":"article","og_title":"Biceps Exercises For Women: 15 Moves To Grow Stronger, More Defined Arms","og_description":"These \u2605 BICEPS EXERCISES FOR WOMEN \u27a4 will help you to build strong, defined arms. These 15 moves will tone your biceps, triceps, and shoulders while also improving your posture and reducing your risk of injury.","og_url":"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1921462802-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f"},"headline":"Biceps Exercises For Women: 15 Moves To Grow Stronger, More Defined Arms","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/"},"wordCount":2520,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1921462802-scaled.jpg","articleSection":["Arm Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n\r\n<h2><strong>1. Bicep Curls<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">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\u2014they work\u00a0 biceps brachii, brachialis, and brachioradialis <a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\">muscles<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To do bicep curls:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms by your sides, holding a dumbbell in each hand.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><spa ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/","url":"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/","name":"Biceps Exercises For Women: 15 Moves To Grow Stronger, More Defined Arms - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1921462802-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"These \u2605 BICEPS EXERCISES FOR WOMEN \u27a4 will help you to build strong, defined arms. 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46628","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=46628"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46628\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/46637"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=46628"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=46628"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=46628"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=46628"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}