Biceps

The Best Bicep Workout and Exercises for Women

Exercising your biceps is MUST if you want tight, toned defined arms. A lot of women struggle to get definition in their arms because they don’t exercise their biceps. I see many women doing a lot of curls quickly then moving on to other exercises.

Don’t get me wrong, a basic bicep curl is the BEST place to start. But a lot of women don’t realize the basics behind their biceps and that there are easy ways to modify exercises and get better results.

That’s exactly what you’re going to find out in today’s episode of CCtv. I’m going to show you 3 easy ways to modify a basic bicep curl to target different areas of your arms, so you can sculpt tight, toned, feminine arms.

 

What are biceps?

 

A quick bicep anatomy lesson…

The biceps (bi means two) consist of two heads—one head’s function is to bend the elbow and the other is to supinate (or rotate) the hand from a palms-down position to a palms-up position.

To best strengthen your biceps, you will need to work each head. To do this, all you have to do is rotate your wrist to target the different heads.

 

 

The great thing about training biceps is that the best exercises build upon the basic curl motion.

There are 3 easy ways to change which part of the biceps you target.

1) Changing the direction between forwards and to the side
2) Changing the position of your wrist
3) Changing where you start and stop the exercise

These small twists to the basic curl movement allow you to work all of the muscle fibers in the bicep muscle group. For example, a hammer curl is just like a bicep curl, except the hands positioned with the palms inward, just like you were striking a nail with a hammer.

You can hammer up to the front or to the side (lateral). A slight flick of the wrist targets a different area of the biceps… and turns a bicep curl into a concentration curl.  During a concentration curl, you simultaneously rotate your pinkie up and out as you lift the weight up.

 

BICEP WORKOUT

 

 

Pin this bicep workout routine to Pinterest so you’ll have it forever

 

Changing the point at which you start/end your bicep exercises can help tone your muscles at their weakest points. For biceps curls, usually, the beginning and the ending stages of the curl are the most difficult.

When you start playing with the starting and stopping points you’ll start engaging different parts of your muscles by changing the point of the contraction.

Here’s why I love bicep exercises so much (and why you should, too!):

The biceps are my favorite body part to workout, which is why I’m sharing the best bicep exercise and a complete bicep workout for women with you.  If you want to tone your arms you’re going to love it!

 

 

The Best Bicep Exercises

 

BICEP CURLS

Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. This is your start position. Exhale and curl your dumbbells up until your wrists are facing your shoulders. Inhale and slowly lower the weight back down to the start position to complete one rep.

 

SIDE BICEP CURLS

Stand with a dumbbell in each hand, with your palms facing away from you. This is your start position. Bend your arms, at the elbows, curling the weights in towards your shoulders. Pause and then slowly return your arms to the start position to complete one rep.

HAMMER BICEP CURLS

Stand with a dumbbell in each hand. Keep your elbows and wrists close to your sides. This is your start position. Lift the weights up until they reach shoulder level. Then slowly lower back down to the start position, as if you’re about to hit a nail with a hammer, to complete one rep.

 

SIDE HAMMER CURLS

Stand holding dumbbells by your sides with your wrists facing forward. This is your start position. Exhale and slowly lift the weights up towards your shoulders. Inhale and slowly ‘hammer’ them back down towards the start position to complete one rep.

 

CONCENTRATION CURLS

Stand with a dumbbell in each hand. Keep your elbows and wrists close to your sides. This is your start position. Lift the weights up until they reach shoulder level.  At the top of the movement twist your pinky finger up and thumb down.  Then slowly lower back down to the start position,

 

OVERHEAD PRESS

Stand, holding your dumbbells, slightly wider than shoulder-width apart in line with your shoulders. Your arms should look like a wide “W.” This is your start position. Exhale and push the weights up until your arms are extended overhead. Inhale and lower the weights back down to your shoulders to complete one rep.

 

ARNOLD PRESS

Stand holding a dumbbell in each hand, with your palms facing in towards your shoulders. This is your start position. Exhale as you push the weights up overhead, rotating your hands so your palms end up facing away from you. Push until the weights are extended overhead. Then inhale and reverse the movement lowering the weights back down to the start position to complete one rep.

 

21’s

A 21 is a 3-step bicep curl, in which you repeat each step 7 times, adding up to a total of 21:

1) Lower Range Of Motion – Curl the weight halfway up, only completing the ‘bottom half’ of the exercise for 7 reps.

2) Upper Range Of Motion – Start with the weight halfway up, curling up to the top then back halfway down, completing the ‘top half’ of the exercise, for 7 reps.

3) Full Range Of Motion – Complete a bicep curl, using the full range of the exercise for 7 reps. Do all 21 reps to complete one set.

 

Ready to turn arm flab into tight and toned?  Let’s do this!

 

How to Use the Best Bicep Exercises in a Complete Bicep Workout

 

When you work this workout with the training strategy I describe below, you’ll cinch all of your arm muscles in tight like a corset. This way you can get fit, toned, tight, feminine arms, and avoid getting big, bulky biceps.

 

 

Try this Quick and Easy Bicep Workout

 

 

Pin this bicep workout routine to Pinterest so you’ll have it forever

 

FUN FACTS ABOUT THIS BICEP WORKOUT:

 

 

NOTE:  If you don’t feel awesome when you’re done… (you’re tired, light-headed, feel funky, etc.)

That’s a huge sign something may be affecting your metabolism or that your nutrition/calories aren’t balanced properly in a way that’s right for your body and goal!

This free workshop explains what’s going on and how to fix it.

OTHER BICEP EXERCISES TO TRY

 

IN AND OUT BICEP CURLS

Stand holding dumbbells with your elbows close to your sides. Your wrists should be facing away from you. This is your start position. Next, curl the weights up toward the front of your shoulders. Lower the weights back down to the start position. Immediately curl the weights up to the side towards the outside of your shoulders. Lower the weights back down to the original start position to complete one rep.

 

CORNER BICEP CURLS

Stand with a dumbbell in each hand, with your palms facing away from you.  Rest the tops of your hand on the outer side of your legs. This is your start position. Bend your arms, at the elbows, curling the weights in diagonally toward your shoulders. Pause and then slowly return to the start position to complete one rep.

 

ANSWERS TO COMMON QUESTIONS AND BICEP TRAINING TIPS

 

HOW TO CHOOSE WEIGHT FOR BICEP EXERCISES

 

 

RIGHT AMOUNT OF EXERCISES + RIGHT WEIGHT + RIGHT FORM + RIGHT SPEED = NOTICEABLE RESULTS

 

WHAT IF I WANT TO BUILD BIG BICEPS?

 

 

TIPS TO USE PROPER FORM DURING BICEP EXERCISES

 

Using these tips, helps to get the most benefits from bicep exercises.

 

 

BICEP EXERCISE MISTAKES TO AVOID

 

I see so many women at my gym making these mistakes. Avoiding them helps get results.

 

Woohoo! That’s officially everything you need to know about bicep workouts!

Please leave me a comment and let me know if post helped you!  I LOVE hearing what you think!  Side curls are my favorite bicep exercise ever!  What bicep exercise is your favorite?

 

Big love

Your Coach and Biggest Cheerleader

xo

 

PS. If you loved this workout, sign up to be a VIP!  As a VIP, you’ll get my latest workout(s) and trainings delivered straight to your inbox.  You’ll also get access to the VIP Section – a secret part of my site stocked with free resources, recipe books, cheat sheets and other goodies that boost the metabolism and burn fat.  It’s free!

 

P.P.S. Don’t forget to pin this workout to Pinterest.

 

 

If you liked this workout, you’ll love these popular arm workouts, too:

 

 

Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts.

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