The biceps are my favorite body part to workout!
- Bicep exercises are easy and can be trained anywhere – at home or the gym.
- Bicep workouts don’t require any fancy equipment – you can use cans of soup as weights if you want!
- Arm workouts work for beginners and advanced exercises alike – they’re low impact and you don’t have to jump around or work too hard to get results to pop.
- When you exercise your arms regularly you can see results quickly compared to other parts like your abs – it’s very motivating when you actually see results quickly!
Bicep workouts are short and sweet, but get results asap when you use the right exercises. That’s why I put this bicep workout for women together for you! If you’re looking for a quick and easy arm workout, you’re going to love it!
This is the best bicep workout routine because it hits every single muscle fiber in the bicep muscle group different ways. When you work this workout, you’ll cinch all of your bicep muscles in tight like a corset… but on your arms.
Ready? Let’s do it.
Best Bicep Workout for Women
- Pick your weight. We’ll be doing each exercise for 15 reps. Choose a weight where the last 5 reps are difficult (i.e. you ‘feel the burn’) but you’re still able to use proper form. I’m using 8 pound weights FYI.
- Once you’ve chosen your weights, repeat each exercise 15 times. Move slowly and avoid swinging the weights. Your muscles need to move the weight – not momentum. Always remember, weight training is slow, cardio is fast…
- Once you’re done with one exercise, move on to the next and repeat it 15 times, too.
- Do one full round of all bicep to complete 1 set.
- Do 4 full sets to complete the bicep workout.
- After you’re done, wait at least 48 hours before training your biceps again. You can do this workout again, or any one of my other arm workouts for women.
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.
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.
IN AND OUT 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.
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 your arms to the start position to complete one rep.
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.