Best bicep workout for women; women naturally want to get toned arms, but don’t want to put on the bulk that men do from lifting weights. Luckily, there are plenty of strength training exercises you can do to tone your biceps without bulking up too much. these workouts get you covered and get those guns ready for summer.
No matter what your fitness goals are, getting toned arms will help you get them there faster, and it’s also just plain fun to show off those guns! But if you’re female,
it can be hard to find the right bicep workout that hits all the right muscles without making you look like you never skip leg day.
It can be tough to find the time to work out when you’re in your 30s, especially if you have a long day of work or take care of children at home.
Many women forget that they need to focus on building upper body strength if they want to get rid of their flabby arms and have toned biceps to show off at the beach or pool,
So here are my top best bicep workouts for women that get results while also avoiding injury.
Best Bicep Workouts For Women Step-by-Step Guide
Perform three sets of ten repetitions. One set with your palms facing in, one set with your palms facing each other, and one set with your palms facing out. These different types of curls will effectively hit different parts of your biceps,
and there is no need to do more than ten reps per set—it’s unlikely you can do more than that due to muscle fatigue. Start off at a lower weight and increase it after a few sessions as you get stronger.
Be sure to also warm up before beginning these exercises by doing some light cardio work, such as jogging or jumping rope for five minutes. Warm muscles are less likely to be injured while working out and they also tend to perform better during physical activity too!
To do Bicep Curls:
- With your palms facing forward, hold a set of 5- to 8-pound dumbbells at shoulder height. You can also use a resistance band looped around your upper arms and pulled down (photo).
- Stand with your feet hip-width apart and knees slightly bent.
- Tighten your abs. Without rocking back or forth, bend at both elbows until your forearms are parallel to the floor or just below it.
- Slowly reverse direction and straighten until you’re back in starting position.
- Do one set of 10 reps; work up to three sets by adding weight or doing more reps over time.
Wide Biceps Curl
The wide biceps curl is a favorite amongst women and it’s easy to see why. This variation engages your arm muscles at multiple angles, allowing you to thoroughly work your arms without sacrificing intensity.
The key to doing a proper wide biceps curl is focusing on using both of your upper arms at once. While other exercises (such as dumbbell curls) make you focus only on one arm at a time, they don’t give you results as a wide biceps curl can.
To do Wide Biceps Curl:
- Stand with your feet shoulder-width apart, knees slightly bent, and a dumbbell in each hand with arms by your sides.
- Curl both weights up simultaneously at your side.
- Lower back to starting position. That’s one rep.
- Aim for 10 reps on each arm and three sets total for best results.
Overhead Dumbbell Extensions
The overhead dumbbell extension is one of my favorite biceps exercises. It’s a great way to isolate your biceps, which is especially important if you want to develop lean, strong arms that are free of bulging arm fat.
To perform an overhead dumbbell extension:
- Start with your arms fully extended and holding a dumbbell in each hand.
- Squeeze your abs and pull your shoulders back and down (to avoid rounding them forward).
- Press one dumbbell up until it touches your shoulder.
- Slowly lower it down to complete one rep.
- Complete 12–15 reps per side before switching to using the other arm.
Standing Bicep Curls
The standing arm curl is one of my favorite upper body workouts for women. This workout can be done almost anywhere, so it’s a great option if you don’t have access to a gym.
To do these bicep curls:
- Hold a dumbbell in each hand and stand tall with your feet hip-width apart.
- Your arms should be hanging down in front of you at shoulder height with your palms facing up.
- Slowly bend your elbows and bring them towards your sides as you raise your hands towards your shoulders.
- Pause at the midpoint and then slowly lower back to starting position.
- Repeat 12 times (3 sets). Rest 2 minutes between sets
Supinated Bicep Curls
While it’s among the best bicep workout for women is that supinated bicep curls will help strengthen your biceps.
To do Supinated Bicep Curls:
- Hold a dumbbell in each hand and rest your forearms on your thighs or another flat surface.
- With palms facing towards you, curl each weight up so that they cross over each other slightly in front of your body. This isolates and strengthens each arm independently.
Cross Body Concentration Curls
This exercise is great because it works not only your biceps but also your shoulders and upper chest, it’s among our best bicep workouts for women.
To do Cross Body Concentration Curls:
- Stand tall with feet shoulder-width apart.
- Hold dumbbells in each hand with arms bent and palms facing out, about 6 inches from your body.
- Cross your right arm across your chest and bend at the elbow to bring the dumbbell up to shoulder height until it makes a 90-degree angle in front of you.
- Straighten arm back down and repeat on the opposite side (note: there are slight variations of these -for example- you can keep elbows stationary or raise/lower both arms together).
- Repeat 10 times per side, 3 sets total.
- Rest 2 minutes between sets.
Barbell Curls with Straps
This is a highly effective biceps workout that utilizes free weights. If you don’t have access to them, you can still do curls with dumbbells, which are also great.
To do barbell curls with straps:
- With your palms facing forward, grasp a barbell with an overhand grip that’s shoulder width or narrower.
- Stand straight and bring your shoulders back, then pull your shoulders down and back to activate your scapular stabilizers (the muscles in your upper back that help keep your shoulder blades from moving around).
- Inhale deeply through your nose as you slowly curl up until both forearms touch together above parallel, keeping a slight bend in your elbows as you lift and letting gravity lower the weight back down; exhale during these movements.
Split Jack Curls
When it comes to targeting arm muscles, your biceps get all of the attention. It’s a common workout mistake to forget about your forearms,
but by performing split jack curls on days when you’re not working out your biceps you can prevent imbalance and injury. You don’t have to go full throttle on these curls though; a lightweight will do just fine.
To perform a split jack curl:
- place one hand in front of you and one behind you, holding dumbbells.
- Curl both arms simultaneously; focusing on squeezing your biceps at each contraction.
- Do 15 repetitions with each arm before switching hands and continuing on until you’ve completed three sets total with both arms.
Kneeling Single Arm Curls
This is one of my favorite biceps exercises because it’s simple, it can be done at home and if you need to modify it, all you have to do is drop to your knees.
Doing Kneeling Single Arm Curls:
- Lying on your back, hold a 5 lb or 10 lb dumbbell in your right hand and let your arm hang out at your side with your palm facing up.
- Bend your elbow so that it’s next to (or just above) your body and bring it straight up until it’s perpendicular to the floor.
- Then slowly lower back down (1 second up and 1 second down).
- That’s one rep. Start off by doing 2 sets of 15 reps on each arm then move on to 3 sets of 12 reps before adding more weight!
Do NOT rest between arms, just go right into your next set with no rest in between.
This exercise builds strength in your forearms, wrists, and fingers.
To do Hammer Curls:
- Stand with your feet hip-width apart and hold a dumbbell in each hand.
- Bend forward at your hips, supporting yourself with your arms straight out in front of you.
- Raise one weight up to chest level, then bring it back down; repeat with another arm.
- Switch sides after 12 reps. To challenge yourself even more:
- Bend your knees so that you’re in a half-squat position throughout; use lighter weights; or try using an unstable surface such as a Bosu ball (don’t hold on!).
Preacher Bicep Curls
To do Preacher Bicep Curls:
- 2 sets of 10 repetitions.
- Lie on a bench and hold dumbbells at arms’ length above your head with your elbows locked.
- Keeping a slight bend in your elbows, lower your arms until they are just past 90 degrees to start. Pause, then raise them back up.
Continue to maintain tension on your biceps throughout each rep and throughout each set by controlling how quickly you lower and raise those weights.
This allows you to focus on lifting safely but effectively without having to worry about going too heavy or wasting time with momentum reps that don’t target biceps growth at all.
One of the best arm exercises around, it works not only your biceps but also your forearms and shoulders.
To do a Zottman curl:
- Grab a dumbbell with an overhand grip and let it hang at arm’s length in front of you.
- Keeping your upper arms against your sides
- Bend both elbows simultaneously so that you’re curling both dumbbells up toward your shoulders.
- Pause momentarily when your arms are fully contracted, then lower back to start position.
Benefits of Bicep Exercises for Women
Biceps training is an important part of a complete workout routine because it can build muscle, help burn fat and strengthen your arms. Your biceps are a fast-twitch muscle group that responds well to high-volume training.
That means you can lift more weight during short, high-intensity workouts. There’s a reason we all love curling, and it’s not just because it seems so simple and easy to do.
Those who can do it with ease also have well-toned biceps—but if you aren’t one of them, don’t worry! You are definitely not alone in your pursuit of toned arms. And luckily, there are a lot of great bicep exercises that can help you reach your goal—no matter what you want to do or how much time you have available to work out.
Frequent Asked Questions:
What bicep exercise is most effective?
There are several bicep exercises you can perform to build your arms, but one of them reigns supreme as far as effectiveness. That exercise is called standing biceps curls. The standing curl uses both arms at once and involves keeping your elbows tight against your sides.
This exercise not only works out different parts of your biceps but also puts less strain on your shoulder muscles than regular barbell curls.
When performing a standing curl, ensure that you pull through with your shoulders instead of raising and lowering with just your arms; if done correctly, you’ll feel a burn right in your biceps.
To complete a set of standing curls:
- stand tall with feet hip-width apart and knees slightly bent.
- Grasp a dumbbell in each hand with palms facing forward.
- Keeping your upper arms close to your body
- lift both weights up until they reach chest level
- Slowly lower back down until hands are fully extended
- Perform 3 sets of 10 reps every other day or three times per week for best results.
How do I hit every part of my bicep?
The upper, outer arm of your biceps muscle is made up of two separate parts—the long head and short head. The long head starts at your shoulder joint and ends at your elbow; it crosses both joints. Because of its large size, it has a greater potential to develop than its counterpart.
To exercise every part of your bicep effectively, follow these steps:
For more variety, add in some preacher curls using either a machine or a bench with an EZ curl bar.
You can also use resistance bands to target your forearms as well as other muscles in your arms.
If you don’t have access to any equipment at all, try doing some concentration curls using nothing but your own body weight! For example, sit on a chair with one leg crossed over so that you can rest one foot on top of another knee.
Put both hands behind your head and slowly lean forward until only about 20% of your upper body is resting on the chair—but keep those elbows straight! Then slowly raise back up while keeping those elbows locked into place and squeezing at the top of each rep.
This will get those biceps burning fast! Make sure to do 8–12 reps before taking a 30-second break and repeating 3–4 times.
The three exercises below are great ways to tone your triceps if you’re looking for alternatives:
- Reverse Pushups
- Triceps Kickbacks
- Plank Triceps Extension
How long does it take to build arm muscle for a woman?
The amount of time it takes to build arm muscle largely depends on your current fitness level and how often you work out. Because your body is designed to adapt to activity levels, frequent workouts will help you see gains faster than less frequent workouts.
But be patient; you don’t have to wait weeks before seeing results. Depending on what kind of shape you’re in and how much weight you lift, you could notice significant changes in a few short weeks. If you can do 15 or more pushups, you should start to see some definition after two months of doing bicep curls twice a week.
If that doesn’t sound like enough time, remember that building muscle means increasing lean mass while decreasing fat mass—and that takes longer than just adding inches to your arms. It also helps if you eat right and get plenty of rest: Both are crucial for recovery and growth.
What happens if you do bicep curls every day?
If you do bicep curls every day without giving your muscles a break, they will eventually get bigger but won’t grow any stronger. If you’re doing bicep curls with heavy weights, you can injure yourself.
That’s why it’s important to develop a proper workout routine that includes plenty of rest and recovery days in between each weight training session. The goal is to work your muscles until they reach fatigue, and then let them recover.
On days when you are not weight training, give your muscles plenty of nonimpact aerobic exercises like cycling or rowing. Your body needs to be moving every day in order to stay healthy and strong!
To see maximum results from your workouts, follow these best practices:
1) Focus on compound exercises such as squats and deadlifts instead of isolation exercises such as bicep curls.
2) Lift heavier weights
3) Rest at least one full day between weightlifting sessions
4) Stretch before and after lifting
5) Eat enough protein
6) Drink lots of water
7) Stay consistent
8) Don’t overtrain
The #1 thing women want their arms to look good: A great set of arms is something most women want regardless of age or fitness level. This makes sense because everyone wants to look their best no matter what part of their body they are working on improving.
How can women build biceps fast?
The key to building biceps fast is volume. This means that you need to do a lot of work on your biceps in order to make them grow. One way to achieve maximum muscle growth is to do supersets, also known as compound sets.
In a superset, you do one set of an exercise with one body part, then move immediately on to another exercise for another body part. Doing supersets will allow you to get more volume into your routine because there’s less rest time in between exercises when compared with traditional weightlifting programs.
The Bottom Line
Training your biceps with these above-mentioned best bicep workouts for women is a great way to add some flare to your physique and impress others in your social circle. While you may feel daunted by taking on such a tough workout,
it’s important to remember that there are various ways to challenge yourself and reach new levels of strength. Remembering how important consistency is can also help you get over any mental hurdles you face while hitting your biceps.
The more often you train, the harder you train will result in better gains. Choose from one of these workouts or come up with something of your own that incorporates several exercises at different intensities. Remember: Having fun should be at least part of what motivates you to work out.