Inhale and lower the weights back down to your shoulders to complete one rep. Exhale and push the weights up until your arms are extended overhead. Your arms should look like a wide “W.” This is your start position. Stand, holding your dumbbells, slightly wider than shoulder-width apart in line with your shoulders. Then slowly lower back down to the start position, At the top of the movement twist your pinky finger up and thumb down. Lift the weights up until they reach shoulder level. Keep your elbows and wrists close to your sides. Inhale and slowly ‘hammer’ them back down towards the start position to complete one rep. Exhale and slowly lift the weights up towards your shoulders. Stand holding dumbbells by your sides with your wrists facing forward.
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. Pause and then slowly return your arms to the start position to complete one rep. Bend your arms, at the elbows, curling the weights in towards your shoulders. Stand with a dumbbell in each hand, with your palms facing away from you. Inhale and slowly lower the weight back down to the start position to complete one rep. Exhale and curl your dumbbells up until your wrists are facing your shoulders. Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. If you want to tone your arms you’re going to love it! The biceps are my favorite body part to workout, which is why I’m sharing the best bicep exercise and a complete bicep workout for women with you. When you exercise your biceps and arms regularly you can get results fast compared to other parts like your abs – It’s very motivating to exercise your biceps because you can actually see results quickly!.Bicep exercises 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.You can use cans of soup as weights if you want!
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When you start playing with the starting and stopping points you’ll start engaging different parts of your muscles by changing the point of the contraction. For biceps curls, usually, the beginning and the ending stages of the curl are the most difficult. Pin this bicep workout routine to Pinterest so you’ll have it foreverĬhanging the point at which you start/end your bicep exercises can help tone your muscles at their weakest points. During a concentration curl, you simultaneously rotate your pinkie up and out as you lift the weight up. A slight flick of the wrist targets a different area of the biceps… and turns a bicep curl into a concentration curl. You can hammer up to the front or to the side (lateral). For example, a hammer curl is just like a bicep curl, except the hands are positioned with the palms inward, just like you were striking a nail with a hammer. These small twists to the basic curl movement allow you to work all of the muscle fibers in the bicep muscle group. There are 3 easy ways to change which part of the biceps you target.ġ) Changing the direction between forwards and to the sideģ) Changing where you start and stop the exercise The great thing about training biceps is that the best exercises build upon the basic curl motion. To do this, all you have to do is rotate your wrist to target the different heads. To best strengthen your biceps, you will need to work on each head. The biceps (bi means two) consist of two heads-one head’s function is to bend the elbow and the other is to supinate (or rotate) the hand from a palms-down position to a palms-up position.
What’s the best way to train biceps with dumbbells?īefore I jump into the best bicep workout and exercises for women, first we need a quick bicep anatomy lesson… That’s exactly what you’re going to find out in today so you can sculpt tight, toned, feminine arms. But a lot of women don’t realize the basics behind their biceps and that there are easy ways to modify exercises and get better results. I see many women doing a lot of curls quickly then moving on to other exercises.ĭon’t get me wrong, a basic bicep curl is the BEST place to start. A lot of women struggle to get definition in their arms because they don’t exercise their biceps. Today I’m sharing a bicep workout made with the best bicep dumbbell exercises for women.Įxercising your biceps is MUST if you want tight, toned defined arms.
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