How To Get Female Biceps

Most women struggle when it comes to upper body strength, there's no doubt about it. When a desk needs to be moved at the office, the first person they turn to typically isn't going to be the 20-year-old female receptionist weighing in at roughly 90 pounds.

There are many exercises that can be done to increase the muscle mass in your arms and, more specifically, your biceps, whether you have access to a fully-stocked gym or just a couple of free weights.

For those who are gym members, be sure to ask about personal training sessions; most gyms will offer a free trial to introduce you to the machines and free weights and you can take advantage of the time spent with the trainer to ask detailed questions about what machines will help target your biceps. Most likely they will direct you to the curl machines, chest press and the lat pull downs. They'll also probably tell you that in order to achieve the ultimate results in your strength training routine, you should work your biceps twice a week with at least a day or two in between the workouts.

Now, there are many exercises that can be done from the comfort of your home using dumbbells and a stabilization ball. Simply throwing a stabilization ball up and down or holding it straight in the air for 10-12 seconds, five or six times in a row, will really benefit your upper body. To more specifically target your biceps, try bicep curls by standing straight and holding a weight in each hand. Alternate raising the weight up in a controlled motion one at a time. Remember that lowering the weight is just as important as lifting it and be sure to be in control; this will prevent injury.

Dips are another bicep exercise that can really help tone down your arms and show off those growing muscles. Sit on the edge of a bench or chair and secure your hand on either side of your hips.  Lower yourself toward the ground and then push yourself up again. The lower you can get, the more likely you are to feel the burn. Again, remember that control is very important.

Finally, you'd be surprised how much your biceps can benefit from doing a set of pushups frequently.

Always remember that when it gets easy it's either time to add more weight or more repetitions to insure that you're getting the most out of your workout. Say goodbye to that underarm flab and start exercising - people will be mistaking you for Wonder Woman in no time!


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