Top 16 Biceps Exercises For Women – A Step-By-Step Guide

Flabby arms may discourage you from wearing your favorite sleeveless dress. That is why it is important to tone your arms by working out. Fortunately, there are some effective biceps exercises for women. Biceps exercises are not just for men, and contrary to popular belief, they do not make women’s arms look masculine. Testosterone aids in building muscle mass by boosting the generation of muscle protein (1). It is not possible for women to become muscular like men as they hardly produce any testosterone. In this article, we have shortlisted the 15 best biceps exercises that will help women get fit and toned arms, along with a step-by-step guide on how to do these biceps workouts at home. So, pick your dumbbells up and start working out!

Workout Blueprint: Biceps Exercises For Women

• Frequency: 2 to 6 times a week
• Benefits: Build muscular strength and strong bones and tone the arms.
• Equipment Needed: Dumbbells, barbell, preacher bench, resistance cable.
• Space Required: Small area
• Assistance Required: Yes, for certain exercises.
• Who Should Avoid: Anyone with a shoulder injury or tennis elbow and anyone who has undergone surgery recently.

Top 16 Biceps Exercises For Women

1. Bicep Curls

Bicep curls are a basic and most helpful exercise for toning your arms and building muscular strength. 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 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

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

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

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 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.

Quick Tip

Keep a gap of 1-2 days between biceps exercises as arms are smaller compared to other muscle groups and can’t handle so much stimulus.

6. Preacher Bicep Curls

Preacher bicep curls help you work your brachialis muscle.

You can do this bodybuilding 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 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 dumbbell 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 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.

Note:

Keep your back straight and core engaged.

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

The Zottman curl is a modified version of the bicep curl and is considered a great exercise for flabby arms. 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

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 training 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 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.

Quick Tip

Be careful about posture and weights while doing bicep curls to avoid tendonitis (micro-tears in the tendon from overuse) and tendon tears.

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.

16. Seated Dumbbell Curls

Seated dumbbell curls are executed while sitting on a stable surface. They effectively isolate and strengthen the biceps. By maintaining a seated position, this exercise ensures proper form and concentrated bicep engagement for optimal muscle development.

How To Do Seated Dumbbell Curls

1. Begin by sitting on a bench or chair with a dumbbell in each hand, arms fully extended, and palms facing forward.
2. Exhale and curl the dumbbells towards your shoulders and tighten your bicep muscles. Keep your upper arms stationary and elbows pressed to your sides.
3. Hold the curled position briefly and squeeze your biceps.
4. Inhale and slowly lower the dumbbells back to the starting position.
5. Perform 3 sets of 10 to 12 repetitions as you focus on smooth, controlled movements to effectively work your biceps while seated.

Additionally, there are full body exercises, like burpees and planks, that you can try to not only enhance your biceps but also tone your entire body. Bonnie Pfiester, a blogger, followed a timed bicep and tricep workout. She highlighted the effectiveness of timed workouts, emphasizing that they eliminate the need for counting and make the process more enjoyable. She also wrote, “I threw in planks to help tone up the entire arm (shoulders, triceps, biceps, and forearms), while also tightening the core (i).”

These are the top 16 biceps exercises that are going to benefit in the following ways.

Benefits Of Biceps Exercises For Women

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

Proper form is important to avoid injuries and get the most out of these workouts. Make sure you keep your body in the right position throughout each exercise to get the best results. Here are a few more useful tips.

Tips For Progressive Overload

• Gradually lift heavier weights to challenge your biceps.
• Do more repetitions of each exercise to increase the volume.
• Adjust the speed of your movements to target different muscle fibers.
• Aim to increase the intensity of your workouts every few weeks.
• Continuously challenge your muscles to prevent your strength from stagnating.

In the section below, we have explained a sample bicep workout plan. Feel free to customize it to meet your requirements and fitness level. Check it out.

Sample Bicep Workout Plan

To help you get started, here is a sample bicep workout plan you can follow:

• Bicep Curls: 3 sets of 10-12 reps
• Hammer Curls: 3 sets of 10-12 reps
• Supinated Bicep Curls: 3 sets of 10-12 reps
• Standing Concentration Bicep Curls: 3 sets of 10-12 reps
• Zottman Curls: 3 sets of 10-12 reps.

Start with weights that are challenging but manageable. Gradually increase the weight as you get stronger. Rest for 1-2 minutes between sets.

A Word Of Caution

Along with these upper body or arm workouts, you should also eat healthy and workout regularly to shed fat from your body. If you don’t shed fat and start muscle building, 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!

Infographic: 4 Best Bicep Exercises For Women: A Comprehensive Guide

If you think bicep exercises are just for men, you are mistaken. Don’t worry, ladies, the right exercises can help you achieve toned and shapely biceps.

Check out the infographic below for our round up of the top 5 bicep exercises for women that can give you the confidence to flaunt those beautiful biceps.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Can bicep exercises help strengthen other muscle groups?

Yes, many bicep exercises, like hammer curls and squat concentration curls, also work other muscles, like your shoulders and back. Adding these exercises to your routine can help you get stronger all over and improve your fitness.

What happens if you do bicep curls every day?

Doing bicep curls every day will help grow bicep muscles. However, it is recommended to include one rest day after three consecutive days.

How many times a week should I work out my biceps?

Depending on your health goal, you can work out your biceps two to six times a week. However, the more you train, the fewer reps you should do each day.

Can bicep curls burn fat?

They might. Bicep curls are considered the least effective for burning fat, and you should run a calorie deficit if you want to burn fat.

Illustration: Biceps Exercises For Women - A Step-By-Step Guide

Image: Dall·E/StyleCraze Design Team

Discover the only two biceps exercises you need to get strong, toned arms. No more wasting time on ineffective workouts–get results fast with this video.

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Dr. Sudhansu SinghBPT

   

Dr. Sudhansu Singh is a Physiotherapist, Sports and Musculoskeletal Physiotherapist, and Neuro Physiotherapist with 8 years of experience. He is a member of the Federation of Indian Manual Therapists (FIMT) and an active member of the Delhi Council of Physiotherapy and FIMT Australia Association.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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