Best 20 Biceps Workout for Women all Time

20 Best biceps workout for women
20 Best biceps workout for women

Before we start the Best biceps workout for women first you know the most common miss conception among women is that lifting weights will cause their arms to swell – but that is not the case.

Also, there is more to having strong, carved arms than pure beauty. Building and maintaining muscles throughout your body, including your arms, helps you maintain a perfect body health.

Not only do they help you look amazing in your clothes, training your triceps and biceps helps you move smoothly and ensure a cohesive life.

Your triceps form an important part of your upper body and if you want to develop a toned and beautiful body, you need to add Biceps arm workout for women as part of your routine.

Whether you choose to go to the gym or exercise at home, free weights such as dumbbells and barbells are a great choice. And don’t be afraid to lift heavier weights than you are used to.

Just because you lift a heavy load does not mean that you will end up holding a man’s arms! Applying a small weight of 5 pound will not help you get the look of the following, sculpted tones.

Your muscles need to feel some sort of change. So grab your dumbbells, hit the gym or find a space at home and follow these 20 Biceps workout and exercises for women below to get those powerful.

Benefits of Biceps workout for women at home

  1. Help the development of strong bones
  2. Prevent fatigue
  3. Increase firmness
  4. Helping with depression
  5. Help manage chronic conditions
  6. Help reduce injuries
  7. Alert voice
  8. Along with these exercises, you should also eat healthy and exercise regularly to get rid of fat in your body.

If you don’t lose fat and start building muscle, your arms will start to look bigger, making you look like a man.

Therefore, you should watch your diet, avoid junk, junk food, and sugary foods, and incorporate some form of exercise into your daily routine.

Watch 2 min Biceps workout for women in video-

Best Biceps workout for women

20 Biceps Workout for Women all Time :-

1. Biceps Curl

Biceps Curl
Biceps curl-women workout


How to do it:

  • Hold the dumbbells to your sides, palms facing forward, and keep your back straight and your chest up.
  • Without moving your upper arms, bend your elbows and wrap your arms around your shoulders.
  • Slowly lower the weights back to the starting position, aligning your arms completely.

2. Hammer Curl- biceps workout for women

Hammer curl Biceps workout
Hammer curl Biceps workout


How to do it:

  • Hold the dumbbells to your sides, the palms facing the side of your body, and keep your back straight and your chest up.
  • Without moving your upper arms, bend your elbows and wrap your arms around your shoulders.
  • Slowly lower the weights back to the starting position, aligning your arms completely.

3.Crusty Lunge And Biceps Curl

crusty lunge and biceps curl
crusty lunge and biceps curl


How to do it:

  • Stand with your feet hip width apart, and a dumbbell in each hand.
  • Take a big step back with your left leg, crossing it behind your right.
  • Bend your knees and lower your hips until your right thigh is almost down.
  • At the same time, bend your elbows and bring the weight to your shoulders.
  • Go back to the beginning.

4.Eccentric Biceps Curl

Eccentric Biceps Curl biceps workout
Eccentric Biceps Curl biceps workout


How to do it:

  • Hold the dumbbells to your sides, palms facing forward, and keep your back straight and your chest up.
  • Without moving your upper arms, bend your elbows and wrap your arms around your shoulders.
  • After that, very slowly lower the weights back to the starting position, aligning your arms completely.

5. Squats With Biceps Curl

Squats With Biceps Curl workout
Squats With Biceps Curl workout


How to do it:

  • Stand with feet slightly wider than hip-wide apart, toes at 45 degrees, chest slightly bent forward.
  • Hold a collection of bullets in your hands.
  • Breathe in as you bend your knees and dip your hips down until your thighs align with the floor, then lower your mouth muscles at the same time.
  • Exhale and push with your heels back to the starting position as you bend your elbows and bring the mounds to your shoulders.

6. Frogger With Biceps Curl

Frogger With Biceps Curl workout
Frogger With Biceps Curl workout


How to do it:

  • Hold dumbbell in each hand, step into the wooden area, with your arms outstretched and placed under your shoulders.
  • Using your tummy to stabilize your body, jump forward until your feet are close to your mouth muscles.
  • Get into a squat position, with your elbows inside your inner thighs. Bend your elbows slightly and bring the dumbbells to your shoulders.
  • Lower back to the floor, then jump with your feet back to where you started.

7. Plank With Biceps Curl

Plank With Biceps Curl
Plank With Biceps Curl


How to do it:

  • Hold With a dumbbell in each hand, step into the wooden area, with your arms outstretched and placed under your shoulders.
  • To keep your body in shape, bend one elbow slightly and bring the dumbbell to your shoulder.
  • Lower it. Repeat on the other side.

8. Triceps Kickback With Biceps Curl

Triceps Kickback With Biceps Curl
Triceps Kickback With Biceps Curl


How to do it:

  • Stand on your knees and lean forward slightly, holding a dumbbell in each hand.
  • Bend both elbows to bring the dumbbells to your side, making your upper arm parallel to the floor.
  • Press the dumbbells back, and as you straighten your arm, press your triceps. Go back to the beginning.
  • After that, bend your elbows and bring your weight to your shoulders. That’s one officer.

9. Cross body Alternating Biceps Curl


How to: Stand with your feet shoulder width apart, with a dumbbell in each hand.

The palms of your hands should rest in front of your thighs. To keep your elbow attached to your side, lift one dumbbell over your shoulder.

Go back to the beginning. Repeat on the other side.

Biceps and triceps workout for women at home video ;-

Biceps and triceps workout for women at home

10. Isometric Biceps Hold- biceps workout for women


How to do it:

  • Hold the dumbbells to your sides, palms facing forward, and keep your back straight and your chest up.
  • Without moving your upper arms, bend your elbows and bend the weights until your arms form a 90 degree angle.
  • Hold here for 30 seconds, then lower Back down

11. Concentric Biceps Curl

Concentric Biceps Curl workout
Concentric Biceps Curl workout


How to do it:

  • Hold the dumbbells to your sides, palms facing forward, and keep your back straight and your chest up.
  • Without moving your upper arms, very slowly (think: half speed) bend your elbows and bend the weights toward your shoulders.
  • After that, lower the weights back to the starting position at normal speed, aligning your arms completely.

12. Zottman Curl

Zottman Curl biceps workout
Zottman Curl biceps workout


How to:

  • Stand with your feet hip-wide, holding the weights in front of you, palms facing forward.
  • Without moving your upper arms, gently wrap your arms around your shoulders.
  • At the top of the curl, rotate your wrists inwards so that your palms are facing forward.
  • Slowly lower that position.
  • Rotate your wrists and bullets back to the starting position. That’s one officer.

13. 21s Biceps Curl

21s Biceps Curl
21s Biceps Curl


How to do it:

  • Hold dumbbells in your hands, and bend your elbows to 90 degrees.
  • Without moving your upper arms, wrap the arms around your shoulders, and lower back to where you started.
  • Repeat this 21 times. After that, from 90 degrees, lower your arms to the floor, until your arms are completely stretched.
  • Put them back in the beginning. Repeat this 21 times. After that, complete the full biceps curl.
  • Repeat this 21 times. Next, do all 20 repetitive movements, then 19, and so on.

14. 21 Hammer Curls

21 Hammer Curls biceps workout
21 Hammer Curls biceps workout


How to do it:

  • Hold the dumbbells in your hands, with the weight facing the side of your body, and bend your elbows to 90 degrees.
  • Without moving your upper arms, wrap the arms around your shoulders, and lower back to where you started. Repeat this 21 times.
  • After that, from 90 degrees, lower your arms to the floor, until your arms are completely stretched.
  • Put them back in the beginning. Repeat this 21 times. After that, fill in the full hammer curl. Repeat this 21 times.

Next, do all 20 repetitive movements, then 19, and so on.

Full back and biceps workout for women in video 🙂

https://www.youtube.com/watch?v=5h-ngS2Hfho

15.Wide Biceps Curl

Wide Biceps Curl
Wide Biceps Curl


How to do it:

  • Hold dumbbells in each hand. Attach your elbows to your sides, but hold your arms out with a 45-degree angle on your body.
  • Without moving your upper arms, bend your elbows and wrap your arms around your shoulders.
  • Slowly lower the weights back to the starting position, aligning your arms completely.

This is the Best 20 Biceps Workout for Women all Time

16. Push-up punch

 Push-up punch
Push-up punch

how to do it:-

  • Start at the plank with your shoulders over your wrists, your feet together, and your body in a straight line.
  • To keep your body straight, bend your arms to lower your body.
  • Straighten your arms to push your body back onto the farms as you strike your right arm forward.
  • Put your hand back down, lower and lower under your pressure and repeat the piercing with your left arm.

17. Sitting Dumbbell Curl

sitting dumbbell curl
  • Sit at the gym bench with feet flat on the floor, one weight on each hand, palms up.
  • Weight curl on the shoulder while keeping the elbows close to the chest, then slowly lower yourself to the floor.

18. Incline Dumbbell Curl

 Incline Dumbbell Curl
Incline Dumbbell Curl
  • Sit in the gym chair behind the chair at a 45 degree angle. Sit back against it with a dumbbell in each hand, palms facing up.
  • Curl the weight on the shoulders while keeping the elbows close to the chest, and then the arms go down.

19. Sitting Curl Hammer

Sitting Curl Hammer
Sitting Curl Hammer
  • A. Sit at the gym bench with feet flat on the floor, one weight in each hand, palms facing inwards.
  • The weight of the curl on the shoulder while keeping the palms facing the body, then lower it slowly down.

20.Length of Dumbbell Curl

  • Start by kneeling on both knees, one weight in each hand, palms facing up.
  • Press the waist and twisted weights to shoulder height. Pause, then lower back down.

Related Article ;- Women workout

FAQ 🙂 Best 20 Biceps Workout for Women all Time

Q3. What are good bicep exercises?

A. The best workout for women arms are
Biceps curl
Hammer curl
Sitting curl hammer
Editing the Incline Dumbbell Curl
Sitting Dumbbell Curl
Read this article you learn more 20 Best biceps workout for women.

Q2. How can women build biceps fast?

A. There is a multiple types of exercise every women use to grow your biceps fast .

Q3. What are good bicep exercises?

A. get ready to grow your biceps with 20 Best biceps workout for women
Seated Alternating Dumbbell Curl.
Alternating Incline Dumbbell Curl. …
Seated Alternating Hammer Curl. …
Standing Reverse Barbell Curl. …
Standing Cable Curl.
push-up punch
Read full article

Q4.Which is the best exercise to increase biceps?

A. Best Exercise to increase biceps,
21 s Biceps curl
21 s Hammer curls

Q5. How many times a week should I workout my biceps?

A. Yo should do 2- 3 times at a week but, one condition between each workout at least one day gap almost.
But you only focus on your biceps then you can do it daily with your other workouts.

Q6. How many bicep curls should a woman do?

A. There are many types of exercise that build your biceps, But for a women routine for biceps workout at least 3 to 4 different exercise, doing each sets 12 reps.