Your biceps, the front upper-arm muscles, are strengthened through a variety of strength-training exercises. However, because women have different body types, different amounts of weight, sets and repetitions may be necessary. If you notice you have difficulty building bulk in your biceps, increase the amount of weight and reduce the number of repetitions you are performing. However, if you are developing too much bulk in your biceps and want to develop lean, toned arms, reduce the amount of weight you are lifting and increase the repetitions. Perform a biceps-strengthening workout twice a week in conjunction with your consistent full-body workout for all-over fitness.
Biceps Curls
Biceps curls are a very popular method of bicep strength training. This exercise may be practiced with dumbbells or a barbell. Barbells alone often weigh between 40 and 50 lbs., but you may add additional weight once your biceps have physically progressed to the point in which just a barbell is not enough weight. Dumbbells offer a wide variety of weight as well, and for the beginner strength trainer, weights as low as 1 to 5 lbs. are available. With dumbbells, the exercise may be performed with just one arm at a time, alternating arms between repetitions or sets. This exercise requires you to bring the dumbbell toward your shoulder with your palms facing your shoulder at the height of the exercise.
Hammer Curls
Hammer curls are performed much like the biceps curl except for a few slight differences. Your palms should face the trunk of your body throughout implementation. Unlike the biceps curl, the hammer curl is only performed with dumbbells because of the position of your hands during this exercise. This exercise may be performed with both arms at the same time or alternating arms between sets or repetitions.
Concentration Curls
To bring more definition and mass to your biceps, perform concentration curls with your biceps workout. This exercise works to strengthen the lower biceps, a muscle often neglected during strength training. This dumbbell exercise is performed with one arm at a time, with your elbow resting on the inside of the corresponding thigh to complete the curl motion of the exercise.
Inclined Curls
Inclined curls are essentially the same exercise as the basic biceps curl. However, this exercise is performed while you lie against the back of an inclined weight bench, at approximately a 45- to 60-degree angle. Performing this exercise at this angle creates more resistance during the exercise and works to build the peak of your biceps. This exercise may be performed with either a barbell or dumbbells, but alternating inclined curls are only possible with dumbbells.
References
- Centers for Disease Control and Prevention: Physical Activity for Everyone: How Much Physical Activity Do Adults Need?
- American Council on Exercise; When Strength Training, Is it Better to do More Reps with Lighter Weights or Fewer Reps with Heavier Weights?; Jessica Matthews; February 2011
- American Council on Exercise: How Women Build Muscle
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