Top 6 Bicep Exercises For Women

Women hate flabby arms. In fact, every woman dreams of flaunting those perfectly toned biceps. However, they avoid taking up bicep exercises for the fear of getting muscular arms. Who says bicep exercises are exclusively meant for male bodybuilders?

If done correctly, bicep exercises can give women beautifully sculpted upper arms. We have listed out a few bicep exercises for women that will give lean and sexy looking upper arms instead of bulking them up.

Best Bicep Exercises For Women

Do warm up exercises for 10 – 15 minutes before performing the following exercises.

Push Ups

This exercise is the best way to work your biceps with ease. Lie on the floor, face down. Raise your body so that your entire weight is supported by your hands.

Keep your hands right under your shoulders. Now bend your elbows slightly to lower your chest towards the floor. Make sure not to arch your lower back. Return to starting position. Repeat 8 to 10 times.

Bicep Curls

For this, pick up a 5 pound dumbbell in both your hands. Stand with your feet as wide as your shoulder width. Hold your arms down by your side.

Bend your arms at your elbows and raise the dumbbells to your shoulders. Then bring your arms straight back down. Make sure you do this slowly, at a steady pace. Bicep curls are great for toning upper arm muscles.

Arm Circles

Take a 3 to 5 pound dumbbell in each hand. Stand straight with your arms raised to shoulder height, parallel to the floor. Rotate your arms in small circles in clockwise direction till the count of ten.

Repeat the same in anticlockwise direction. Following this, rotate your arms in larger circles ten more times. After this you can lower your arms and resume a standing pose. Repeat this exercise 10 times.

Arm Swing

Lie down on the floor, on your back. Keep your knees bent with the soles of your feet touching the floor. Grab a 5 pound dumbbell in each hand. Move your left hand upwards till it almost touches the floor above your head.

Follow this with your right arm. Make sure that you do not bend your elbows. Remain in the same position till the count of 3 after which you can bring your hands back to the starting position. Repeat this exercise at least 8 times.

Overhead Raise

Stand straight with your feet hip width apart. Keep your knees slightly bent. Hold a dumbbell in each hand. Raise your arms overhead, keeping dumbbells vertical. Keep your wrists straight.

Slowly bend your elbows and lower the dumbbells behind your head. Hold your upper arms close to your head and elbows pointing towards the ceiling. After this, straighten your arms upwards and bring them down slowly. Repeat this exercise 8 times.

Chin Ups

For chin up exercises, use a free standing pull up bar  that supports your body weight. Grab this bar with both your hands kept shoulder width apart.

Using your hands raise your body slowly upwards till your chin is just above the bar. Thereafter, lower yourself back down. Perform at least 15 repetitions  to ensure well toned biceps.

These exercises when performed with a steady pace will give women strong yet well toned biceps and upper arms.