Top 15 Biceps Exercises For Women And Their Benefits May 8, 2017

Flabby and unattractive arms can ruin the appeal of a sleeveless dress. Your arms look bigger, and they invariably make your upper body look broader. On the other hand, well-toned arms can make you look stunning in both sleeved and sleeveless outfits. And the best way to get well-toned and beautiful arms is to work your biceps. Mark it, biceps exercises are not only for men. It’s a myth that biceps exercises will make you look masculine. Testosterone helps build muscle mass by increasing muscle protein generation (1). Since women do not produce so much testosterone, there is no chance of them becoming muscular like men. Here are 15 biceps exercises that will help you get slim and defined arms. So, go on, pick up your dumbbells. Let’s begin!

Top 15 Biceps Exercises For Women

1. Bicep Curls

Bicep-Curls

Image: Shutterstock

Bicep curls are a basic and most helpful exercise for toning your arms. They work the biceps brachii, brachialis, and brachioradialis muscles. All you need is two 5-pound dumbbells. Follow these steps to do it correctly.

How To Do Bicep Curls

  1. Stand straight with your feet hip-width apart.
  2. Hold the dumbbells. Keep your elbows close to your body, and your palms facing forward.
  3. Now, without moving your upper arms, exhale, flex your elbows, and bring your palms close to your shoulders.
  4. Inhale and slowly lower your forearms to bring them back to the initial position.
  5. Repeat this 9 more times (1 set – 10 reps).
  6. Take a 1-minute break and do 2 more sets.

2. Hammer Curls

Hammer-Curls

Image: Shutterstock

Hammer curl is a variation of the bicep curl. This exercise works on the biceps brachii and brachialis muscles. Take a 5-pound dumbbell and follow these steps.

How To Do Hammer Curls

  1. Stand straight with your feet hip-width apart.
  2. Hold the dumbbells. Keep your elbows close to your body with your palms facing your body.
  3. Keep your upper arms still. Exhale and flex your elbows to bring your palms to your shoulders’ level.
  4. Inhale and slowly lower your forearms and bring them back to the initial position.
  5. Repeat this 9 more times (1 set – 10 reps).
  6. Take a 1-minute break and do 2 more sets.

3. Supinated Bicep Curls

Supinated-Bicep-Curls

Image: Source

This is an excellent exercise for biceps. It works on all the three muscles of the biceps – biceps brachii, brachialis, and brachioradialis. Here is how to do it.

How To Do Supinated Bicep Curls

  1. Stand with your feet shoulder-width apart.
  2. Hold 5-pound dumbbells, with your palms facing your body, and your elbows close to your body.
  3. Exhale and flex your elbows. As you slowly bring your forearms up towards your shoulders, rotate your palms until they face the ceiling.
  4. Inhale. Slowly lower your forearms to bring them back to the starting position and rotate your wrists until they face your body.
  5. Repeat this 9 more times (1 set – 10 reps).
  6. Take a 1-minute break and do 2 more sets.

4. Standing Concentration Bicep Curls

Standing-Concentration-Bicep-Curls

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Bicep concentration curls are important if you want well-defined biceps. This exercise works only the bicep brachialis muscle. Here is how to do it in the standing position.

How To Do Standing Concentration Bicep Curls

  1. Stand with your feet shoulder-width apart.
  2. Bend over so that your elbow is at the same level as your knee.
  3. Hold the 5-pound weight (or more) with your palm facing up.
  4. Exhale. Keep your upper arm still, and slowly bring your forearm up towards your chest, with your palm facing upwards.
  5. Inhale and slowly lower your forearm and bring it back to the starting position.
  6. Repeat this 9 more times (1 set – 10 reps).
  7. Take a 1-minute break and do 2 more sets.

5. Sitting Concentration Bicep Curls

Sitting-Concentration-Bicep-Curls

Image: Shutterstock

Sitting concentration bicep curls are similar to standing concentration curls, except for the fact that you have to sit while you do this exercise. You will work your bicep brachialis muscle. Here is how to do it correctly.

How To Do Sitting Concentration Bicep Curls

  1. Sit comfortably on a bench with your legs in the “V” shape.
  2. Rest your right elbow on your right inner thigh.
  3. Hold a 5-pound (or more) dumbbell with your palm facing upward.
  4. Exhale, keep your upper arm still, and slowly bring your forearm up towards your chest with your palm facing upwards.
  5. Inhale and slowly lower your forearm and bring it back to the starting position.
  6. Repeat this 9 more times (1 set – 10 reps).
  7. Take a 1-minute break and do 2 more sets with your right arm.
    Repeat this with the left arm.

6. Preacher Bicep Curls

Preacher bicep curls help you work your brachialis muscle. You can do this exercise while standing or sitting and may use a barbell or dumbbell. You will need the support of a preacher bench so that you don’t use your shoulders while moving your forearm upwards. Get ready with a 5-pound (or more) dumbbell. Here is how to do this exercise correctly.

How To Do Preacher Bicep Curls

  1. Sit comfortably on a preacher bench with your feet shoulder-width apart. Place your right upper arm against the padded inclination to support your shoulders.
  2. Your palms should face upwards.
  3. Now, exhale and slowly flex your elbow to bring your palm towards your body till your forearm comes to a vertical position.
  4. Inhale as you slowly lower your arm and bring it back to the starting position.
  5. Repeat this 9 more times (1 set – 10 reps).
  6. Take a 1-minute break and do 2 more sets with your right arm.
  7. Repeat this with the left arm.

You can also work both arms together by using a barbell or use alternate arms with dumbbells.

7. Dumbbell Side Raise

Dumbbell-Side-Raise

Image: Shutterstock

Dumbbell side raise is a fun workout that works on the anterior and middle deltoids. These are the muscles that extend from the upper portion of your upper arm, cupping your shoulders, till your collar bone. This exercise will tone the upper part of your biceps and make you look stunning in a halter-neck outfit. Here is how to do it correctly.

How To Do Dumbbell Side Raise

  1. Stand straight with your feet hip-width apart. Do not keep your knees too stiff.
  2. Hold 5-pound (or more) dumbbells in each hand, with your palms facing your body.
  3. Push your shoulders back and keep your chest high.
  4. Now, lift both your hands horizontally upwards, without flexing your elbow, till your arms level with your shoulders.
  5. Hold for a second and then inhale as you slowly lower your arms.
  6. Repeat this 9 more times (1 set – 10 reps).
  7. Take a 1-minute break and do 2 more sets

8. Kneeling Single Arm Curls

This is an amazing biceps workout at home. The kneeling single arm curl is similar to the hammer curl. It acts on the biceps brachii, brachialis, and brachioradialis. Here is how you must do it.

How To Do Kneeling Single Arm Curls

  1. Assume the kneeling position. Keep your back straight, and your toes pointing outward.
  2. Hold 5-pound dumbbells with the elbows close to your body and the palms facing in.
  3. Exhale. Flex your elbow and lift your right arm till the dumbbells level with your shoulders.
  4. Hold this pose for 1-2 seconds.
  5. Inhale and slowly lower your forearm and bring it back to its starting position.
  6. Repeat this with your left arm.
  7. Repeat this 9 more times (1 set – 10 reps).
  8. Take a 1-minute break and do 2 more sets with your right arm.

9. Split Jack Curls

Split-Jack-Curls

Image: Youtube

Split jack curl is a modified version of the hammer curl. It works on your biceps as well as glutes and quadriceps. Follow these steps to do it correctly.

How To Do Split Jack Curls

  1. Stand straight with your feet hip-width apart and elbows close to your body.
  2. Hold your dumbbells with the palms facing in.
  3. Exhale and put your right leg forward (like forward lunges), flex your left knee and go down.
  4. As you do the above step, flex both your elbows and bring the dumbbells close to your shoulders.
  5. Inhale, lift your torso, and take the support of your left leg and bring back your right leg to the starting position.
  6. As you do the above step, lower your arms and bring them back to the initial position.
  7. Repeat the above steps by alternately putting your right and left legs forward.
  8. Do 2 sets of 10 reps.

10. Squat Concentration Curls

Squat concentration curls, as the name suggests, require you to perform concentration curls while squatting. It is a very effective exercise as it acts on the biceps, hamstrings, and inner thighs. Here is how you should do it.

How To Do Squat Concentration Curls

  1. Stand straight with your feet shoulder-width apart and your palms facing in.
  2. Hold 2-pound dumbbells in your hands and ensure your elbows are close to your body.
  3. Exhale, flex both your knees, and squat until your thighs are parallel to the ground.
  4. As you do the above step, flex both your elbows and press them against the inner thighs. Bring your hands up to your shoulders.
  5. Be in this position for 10-15 seconds.
  6. Repeat this 4 more times (1 set – 5 reps).
  7. Take a 1-minute break and do 1 more set.

11. Zottman Curl

Zottman-Curl

Image: Source

The Zottman curl is a modified version of the bicep curl. It works the biceps brachii, brachioradialis, and brachialis. Here is how you must do this fun workout.

How To Do Zottman Curl

  1. Stand with your feet hip-width apart.
  2. Hold 5-pound dumbbells in your hands, elbows close to your body, palms facing out.
  3. Exhale, flex your elbows, and bring both your forearms up till your shoulders.
  4. Rotate your wrists to 180 degrees so that they face out.
  5. Inhale, lower your forearm, and bring your hands to the starting position.
  6. Repeat this 9 more times (1 set – 10 reps).
  7. Take a 1-minute break and do 1 more set.

12. Incline Dumbbell Curl

Incline-Dumbbell-Curl

Image: Source

This is a more effective version of the bicep curl as it puts an extra pull on the bicep brachii muscles and you have less support, making this exercise more challenging. Here is how to do it.

How To Do Incline Dumbbell Curl

  1. Hold 5-pound dumbbells in your hands and lie on a 45-degree inclination bench.
  2. Keep your hands dangling and the palms facing out.
  3. Exhale, flex both your elbows, and pull your forearms up till your shoulders.
  4. Hold this position for 1-2 seconds.
  5. Inhale and slowly lower your forearms and bring them back to the starting position.
  6. Repeat this 9 more times (1 set – 10 reps).
  7. Take a 1-minute break and do 1 more set.

13. Cable Preacher Curl

The cable preacher curl is similar to the preacher curl, the difference being you will use a resistance cable instead of a dumbbell. It helps work the brachialis muscle. Here is how to do it correctly.

How To Do Cable Preacher Curls

  1. Sit comfortably on a preacher bench, your feet shoulder-width apart, and place your upper arms against the padded inclination to support your shoulders.
  2. Hold the resistance cable with both your palms. Make sure your palms face upwards.
  3. Now, exhale and slowly flex your elbows to bring your palms towards your body till your forearms come to the vertical position.
  4. Inhale as you slowly lower your arms and bring them back to the starting position.
  5. Repeat this 9 more times (1 set – 10 reps).
  6. Take a 1-minute break and do 1 more set with your right arm.

14. Decline Dumbbell Curls

Decline-Dumbbell-Curls

Image: Source

Decline dumbbell curl is the opposite of incline dumbbell curl. It works your biceps brachii muscle. Here’s how to do it.

How To Do Decline Dumbbell Curls

  1. Hold 5-pound dumbbells in your hands and lie on a 45-degree incline bench with your chest against the bench and facing down.
  2. Keep your hands dangling, palms facing in.
  3. Exhale, flex both your elbows, and pull your forearms up till your shoulders.
  4. Hold this position for 1-2 seconds.
  5. Inhale, slowly lower your forearms, and bring them back to the starting position.
  6. Repeat this 9 more times (1 set – 10 reps).
  7. Take a 1-minute break and do 1 more set.

15. Cable Alternating Flex Curl

You will enjoy doing this exercise, for sure! Cable alternating flex curl is a variation of bicep curl, and it works your bicep brachii, brachialis, and brachioradialis muscles. Here’s how you must do it.

How To Do Cable Alternating Flex Curl

  1. Hold two resistance cables in each hand, the cables being in level with your shoulders. Your palms must face upward.
  2. Keeping your left arm still, exhale and bring your right arm close to your head.
  3. Inhale and slowly bring your right arm to the starting position.
  4. Repeat these steps with your left arm, keeping your right arm still.
  5. Repeat this 9 more times (1 set – 10 reps).
  6. Take a 1-minute break and do 2 more sets.

These are the top 15 biceps exercises that are going to benefit in the following ways.

Benefits Of Biceps Exercises For Women

Benefits-Of-Bicep-Exercises-For-Women

Image: Shutterstock

  • Aid the development of strong bones
  • Prevent fatigue
  • Increase stamina
  • Help in de-stressing
  • Help manage chronic conditions
  • Help reduce injuries

A Word Of Caution

Along with these exercises, you should also eat healthy and workout regularly to shed fat from your body. If you don’t shed fat and start building muscle, your arms will start to look bigger, making you look masculine. Hence, you should watch your diet, avoid junk, processed, and high sugar containing foods, and include some form of exercise in your daily routine.

No more hiding your arms! Pick up your dumbbells today, and flaunt your toned arms in a few weeks’ time. I can guarantee your arms will become one of your best features. Good luck!

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Profile photo of Charushila Biswas
Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.
  • sunandhasai

    Nice :)

  • http://www.facebook.com/seerin.sayd.1 Seerin

    Good article khushboo

  • Hamsini

    like your article khushboo!! well explained !!

  • http://www.facebook.com/anupama.krishnan.9216 Anupama

    Nice article i will try them thanks for sharing

  • Tarani

    I think we dont need them much what do you say