Exercises for biceps for women are exercises for arm muscles, which do not have to make training like bodybuilders. Their goal is to strengthen and return to the form of this part of the body often forgotten by women. Check out what are the best bicep exercises for women.

Bicep exercises for womenare all kinds ofarm exercisesthat involve bending and straightening the arms in different body positions and at different angles. Bicep exercises for women will not only strengthen the biceps muscle of the shoulder, but also the upper chest and back muscles. To perform them, you will need dumbbells (for beginners 0.5 or 1 kg), barbells and dumbbells. Thanks to thembiceps exercisesare more effective than exerciseswithout equipment .

Exercise for biceps for women - exercise 1

Starting position: take the dumbbells in your hand, take an upright position and stand slightly apart. Keep your arms with dumbbells down at the sides of your torso. Then, keeping your elbows still close to your body, bend your forearms, bringing your hands to the level of your collarbones. Then lower them slowly. The extension of the arm ends when the biceps muscles are stretched (not to the full capacity of the elbow joint). Repeat the exercise 5 times.

Beautiful arms - dumbbell training with Ola Żelazo

Exercise for biceps for women - exercise 2

Starting position: take the dumbbells in your hand, take an upright position and stand slightly apart. Keep your arms with dumbbells down at the sides of your torso. Then alternately bend your arms, i.e. when you bend your right arm, your left arm stays straight. Only when you straighten your right arm and come back to the starting position can you bend your left arm. Repeat the exercise 5 times.

Exercise for biceps for women - exercise3

Starting position: take a dumbbell in your hand, take an upright position and stand hip-width apart. Keep your arms with dumbbells down at the sides of your torso. The palms should be turned with the fingers forward. Then bend your elbows to a right angle, lifting the dumbbells forward (elbows should be at shoulder height). Then bring the dumbbells closer to your forehead (your arms should remain stationary) and straighten your elbows. Return to the starting position. Repeat the exercise 5 times.

Exercises onbiceps for women - exercise number 4

Starting position: Grasp the weights in your hands, take an upright position and stand hip-width apart.

Raise your arms to the side and bend them at right angles - so that the elbows are at shoulder height. At this point, the backs of the palms should be facing outward. Extend your arms above your head, and then slowly lower the weights behind your head while bending your elbows. Then straighten your arms and bend your elbows to return to the starting position. Repeat the exercise 5 times.

Exercise for biceps for women - exercise5

Starting position: sit on a chair and put your whole feet on the floor. Take the dumbbells in your hand. Raise your arms to the side to shoulder height and bend your arms at a right angle. Then stretch your arms up and come back to the starting position. Repeat the exercise 5 times.

Exercise for biceps for women - exercise6

Starting position: sit on a bench the height of which is equal to your knees. Then step out slightly wider than shoulder width, with your feet flat on the ground. Holding the dumbbells in your right hand in an open grip, rest your elbow on the inside of your right thigh near your knee. Then breathe out and raise the dumbbells while bending your elbow until your biceps are fully contracted. Then breathe in and lower the dumbbells, bringing your elbow to the starting position. Repeat the exercise 5 times.

Exercise for biceps for women - exercise7

Starting position: grab the dumbbell in your left hand. Kneel down on your left knee without resting it on the ground, and place your right leg on your foot (the heel should touch the buttock). Then rest your left elbow on the bent knee and rest your right hand on your right thigh. Then breathe out and bend your forearm, lifting the dumbbell up to your shoulder while tensing the muscle. Come back to the starting position and change the leg. Repeat the exercise 5 times.

Exercise for biceps for women - exercise 8

Starting position: take an upright position and stand slightly apart. Hold dumbbells with your arms extended along your body. Then, alternate lunges forward with your elbows bent. The foot should be below the knee and the elbows should be pushed back and kept close to the body. Repeat the exercise 5 times.

See also street training with dumbbells with Monika Le Felic:

Exercise for biceps for women - exercise 9

Starting position: lie on your back on the mat and grab the dumbbells. Extend your arms over your chest and position your palms so that the ends of the weights touch each other. Then bend your elbows and lower the weights so that they are over the chestpectoral. Return to the starting position. Repeat the exercise 5 times.

Exercise for biceps for women - exercise 10

Starting position: stand hip-width apart. Do a light squat to catch the barbell with a grip. Grasp the barbell with your entire hand, including your thumb, on it. The hands should be slightly wider than shoulder width apart. Then, with your knees slightly bent, straighten your legs and lift the weight up. Bend your forearms until your biceps muscles are tense to the maximum. Lower the barbell in a controlled movement. In the final phase of lifting the barbell, you can raise your elbows. This way you will increase the tension in the biceps. Repeat the exercise 5 times.

Category:

Anatomy