Bulging biceps are stereotypically associated with male bodybuilders, but that doesn’t mean that women can’t have toned arms, too. These top five moves below won’t bulk you up to hulk size (thank goodness), but they will sculpt lean, sexy upper arms.
1Bicep Curls
This exercise is hands down the most popular and efficient biceps exercise. That’s because it’s one of the few exercises that focuses on the three primary muscles of what’s commonly called the biceps—the biceps brachii, brachialis, and brachioradialis. Master the basic form then try alternating arm curls, preacher curls, or concentration curls. How to do biceps curls: Grab a 5- to 10-pound dumbbell in each hand and stand with your feet shoulder-width apart. Hold you arms down by your side with your palms facing outward. Bend your arms at the elbows to raise the weights to your shoulders then straighten back down. Do this move slowly and with control and keep your elbows in toward you body.
Push-Ups
Most people have a love-hate relationship with push-ups. That’s because although they’re the quickest way to work the arms, chest, and core simultaneously, they can be a bit difficult to execute correctly. Here’s your guide to proper push-up form: How to do push-ups: With your stomach facing the floor, raise your body so that your weight is supported by your hands and feet. Your hands should be directly under your shoulders and your body should resemble a plank. Bend your elbows to lower your chest to the floor, keeping your elbows back along your body. Don’t arch or sag your lower back. Straighten your arms back to start. For a modified version, balance on your knees instead of your feet for your reps.
3Hammer Curls
Though this exercise is very similar to standard biceps curls, hammer curlsemphasize one of the smaller arm muscles (brachioradialis, in case you’re curious) while the standard curl focuses on the biceps brachii, the largest muscle of the arm. How to do hammer curls: Stand with your feet shoulder width apart with a 5- to 10-pound dumbbell in each hand. Unlike with standard curls, your palms should be facing your side as you bend your elbows to raise and lower the weights to your shoulders and back down. Remember to inhale on the raise and exhale on the lower.
4: Arm Circles
Incorporating arm circles into your daily workout is a great way to tone from the shoulders down to the elbows. Start with a few sets without weights for a good warm up, then incorporate a pair of dumbbells into the exercise and say goodbye to arm flab. How to do arm circles: With a 3- to 8-pound dumbbell in each hand, stand up straight with your arms out to your side, raised to shoulder-height. Rotate your arms forward in small, circular motions for ten counts then switch to do circles in the opposite direction for another ten counts. It helps to think of drawing circles on the wall closest to the weights. Next, do larger circles forward and backward for ten counts each. Lower your arms back to start.
5Close Grip Chin-Ups
Not all chin-ups and pull-ups are created equally. The way you place your hand determines which muscles are the focus of that exercise. By placing your palms close together and facing you on the chin-up bar, you’ll recruit more of the muscles in your upper arm. How to do chin-ups: For this exercise, use either a freestanding pull-up bar or a gym machine that supports part of your body weight. Grab the bar with your palms facing you and your hands close together (shoulder-width apart). Start from the hanging position then raise yourself up towards the bar until your chin is just above it. Lower yourself back down to the start.
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Anatomy Of The Biceps
Biceps Brachii:
The biceps brachii is a muscle on the upper arm that acts to flex the elbow. It is given the name biceps because it has two heads, and brachii comes from the Latin word for arm.
The short head of the biceps attaches to the coracoid process of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus, and attaches on the scapula at the supraglenoid tubercle.
Distally, biceps attaches to the radial tuberosity, and because this bone can rotate, the biceps also supinates the forearm. The biceps also connects with the fascia of the medial side of the arm, at the bicipital aponeurosis.
Brachialis:
The brachialis muscle is the main flexor of the forearm. It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint.
Here is an anatomy picture with each of the upper arm muscles:
Bicep Exercises
Here are the most common bicep exercises along with how to perform each exercise:
Standing Barbell Curls:
Standing barbell curls are a basic movement that work the biceps and forearms. Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at all times.
Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the barbell to the starting position. Repeat.
Click Image To Enlarge. Barbell Curls.
Tips:
Do not lift excess weight and use momentum to swing the barbell up.
Use a lighter weight and keep the movement slow and controlled.
For variety you can use different types of barbells (i.e. an ez curl bar) to work the muscles at different angles.
You can also do this exercise with a bar attached to a low cable pulley.
Standing Dumbbell Curls:
Standing Dumbbell Curls are similar to the barbell curl. It works the biceps and forearms. Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times.
Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.
Click Image To Enlarge. Standing Dumbbell Curls.
Tips:
Do not lift excess weight and use momentum to swing the dumbbells up.
Use a lighter weight and keep the movement slow and controlled.
For variety you can do this exercise with one arm at a time.
Dumbbell Hammer Curls:
Dumbbell Hammer Curls are similar to the dumbbell curl. It works the biceps, brachialis, and forearms. Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times and keep the palms of your hands facing each other.
Moving only your forearms, use your bicep and forearm strength to curl the dumbbells up to shoulder level. Do not rotate your hands as you curl the dumbbells. Hold the top position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.
Click Image To Enlarge. Dumbbell Hammer Curls.
Tips:
Do not lift excess weight and use momentum to swing the dumbbells up.
Use a lighter weight and keep the movement slow and controlled.
For variety you can do this exercise with one arm at a time.
Incline Dumbbell Curls:
Incline Dumbbell Curls are similar to the standing dumbbell curl. It works the biceps and forearms. Grab a pair of dumbbells. Sit back on an incline bench with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of the bench behind your body. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.
Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Hold this position for a second to really stretch the biceps. Repeat.
Click Image To Enlarge. Incline Dumbbell Curls.
Tips:
Do not lift excess weight and use momentum to swing the dumbbells up.
Use a lighter weight and keep the movement slow and controlled.
For variety you can do this exercise with one arm at a time.
Preacher Curls:
Preacher Curls isolate the biceps. Secondary stress is applied to the forearms. Sit on a preacher bench with your upper arms lying flat on the pad, palms of your hands facing up. Have a training partner hand you a barbell.
Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps. Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Slowly lower the barbell back to the starting position. Hold this position for a second to really stretch the biceps. Repeat.
Click Image To Enlarge. Preacher Curls.
Tips:
Since this is an isolation exercise use lighter weights and really focus on using perfect exercise form.
For variety you can do this exercise with dumbbells instead of a barbell.
You can also do this exercise with a bar attached to a low cable pulley.
Dumbbell Concentration Curls:
Dumbbell Concentration Curls isolate the biceps and are good for getting a peak contraction in the muscles. Sit at the end of an exercise bench with your legs spread. Reach down between your legs and pick up a light dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm. Place your other hand on your opposite leg to support your upper body.
Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position. Repeat for the desired number of reps. Do the same for your other arm.
Click Image To Enlarge. Dumbbell Concentration Curls.
Tips:
Since this is an isolation exercise use lighter weights and really focus on using perfect exercise form.
You must make sure you use proper form not only to help prevent injuries but to also make sure you aren't cheating yourself out of lean mass gains by using incorrect form and by bringing other muscles into the lift.
Since everyone is different, not every exercise mentioned will work for everyone. The best thing to do is to try different exercises and see what works for your body. Some people find that working the muscle directly (specific bicep exercises) gives them the best gains while others find that working it indirectly (working the back muscles which uses the biceps in the exercise as well) they get the best gains.
