Your biceps muscles are located in your upper arms. If you are looking to tone your biceps, a weight-training program can help you meet your goal. By combining weightlifting exercises that target your biceps with cardiovascular exercise and a healthy meal plan, you can remove fat from your arms and build lean muscle in its place.
Sample Exercises
Curls are a great way to build your biceps muscles, according to the Real Women's Fitness website. Use a barbell to add weight and intensity to your workout. Stand with your feet shoulder-width apart and your arms straight down in front of you with the barbell in your hands. Bend your elbows and slowly curl the barbell up toward your chest, then slowly lower your arms back down in front of your body. Aim for performing four sets of 10 to 15 repetitions.
Use a set of dumbbells to build your biceps muscles with dumbbell curls. Stand with your feet shoulder-width apart and your arms by your side, with a dumbbell in each hand. Bend your right elbow and bring your right hand up so that the dumbbell is next to your right shoulder. Lower the right dumbbell back to your side then repeat the lift on your left side. Perform four sets of eight to 10 repetitions. (See reference 1.)
Appropriate Weight
By the end of each set of biceps-building exercises, your arms should feel tired. If your muscles don't feel the effects of your workout, you may need to increase the weight of your barbell or dumbbells. Using heavier weights will give you better results more quickly, according to the Real Women's Fitness website, and will also help you burn fat as you weight train.
Considerations
Aim for performing your biceps weight training once a week. To help your body more quickly build your biceps, aim for performing cardiovascular exercise, such as running or swimming, four times a week in addition to your weight training. Carrying extra fat can slow down your progress in toning your arm muscles.
Tips to Prevent Injury
Always stretch your arms when performing weight training. Stretching before, during and after exercising your biceps will help keep your arm muscles healthy and flexible. Don't rest too long between repetitions. Always lift your weights with slow and controlled movements to increase your strength and prevent injury. Consider working with a personal trainer who can make sure you are performing your exercises correctly.
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