The biceps sit in front of the humerus bone in the upper arm and they cause elbow flexion. This motion is seen when you decrease the angle between your upper arm and forearm. The motive with weight training is not to achieve big, bulky muscles. The objective is to create well defined muscles that accent a sculpted upper body.
Spot Reduction
The function of weight training is to make your biceps more defined. Fat loss is not part of this game plan. Trying to reduce flabby arms with dozens of biceps exercises is a myth called spot reduction. You will be able to slightly boost your resting metabolism by doing biceps exercises, but it won't contribute much to overall fat loss. The best way to burn fat is by doing cardiovascular exercise. Strictly utilize biceps exercises to tone your arms.
Types of Exercises
Biceps exercises require the use of external resistance. You have the option of using weight machines or free weights. Using free weights like dumbbells and barbells will give you more options for exercise selection. To ensure you target as much muscle fiber as possible, perform exercises with different grips. Conventional biceps curls, hammer curls, concentration curls and reverse curls are examples.
Proper Form
To reap the full benefits from your weight training, perform your exercises with perfect form. Take the dumbbell biceps curl for example. Stand with your feet about shoulder-width apart and hold the weights in front of your thighs with your palms facing forward. Keeping your upper arms tight to your sides, bend your elbows to move the weights up toward your shoulders. Once your palms face your body, squeeze your biceps forcefully for a full second, then slowly lower the weights back down. You can also perform these in an alternating fashion. When you do this, and all other exercises, keep your wrists rigid and always keep your muscles engaged. This means do not let the resistance completely off when you lower your arms.
Frequency of Training
Just because you are female, it doesn't mean you have to lift light weights. Utilize a moderate resistance that will allow you to burn out with 12 to 15 repetitions. Aim for four or five sets with each exercise and take one or two days off in between workouts. If you train your biceps every day, you run the risk of suffering an injury and your muscles will not have adequate time to heal.
Working the Triceps
Any time you work a muscle on one side of your body, you need to work an opposing muscle to balance out your physique, and more importantly, to prevent imbalances. The triceps, which are the large opposing muscles of the biceps, are found on the back of the upper arms. Perform exercises like lying triceps extensions, standing triceps kickbacks and chair dips to work your triceps. To perform chair dips, stand with your back to the front of a sturdy chair, bend down and place your hands on the front edge. Keeping your knees bent, feet flat on the floor and butt right in front of the chair, lower yourself down by bending your elbows. Steadily push yourself back up and repeat.
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