A bicep curl is a move that involves using resistance to focus on the muscles in the upper arms. If you are a woman looking to simply tone the area and not build mass, keep the weight you use moderate to low. The weight should be strong enough where you feel fatigued by the eighth to 10th rep in a set of exercises.
Basic Curl
Once you know the basic curl, you can add extra props and moves to work on different muscle groups. You need a 5-lb. set of dumbbells to complete the basic curl. Start with your legs shoulder-width apart and grip a dumbbell in each hand. Palms should face outwards with your hands resting on your hips. Curl both hands towards your upper body until you reach shoulder height. Lower the hands back down to the hips. You may lift one weight at a time or both simultaneously. Aim for a total of two sets of eight to 12 reps.
One Arm Seated Curl
A one arm seated curl is an exercise recommended for women in "Shape" magazine. You need access to a bicep curl machine that uses cables to complete this exercise. Position your body on the seat and face away from the stack after selecting your desired weight. Grip each handle of the machine as you lean forward. Extend your arms behind you to keep them parallel with your torso. Curl your right arm and move it to your right shoulder. Lower the arm back down once you have reached full extension. Alternate arms and complete a total of two sets of 12 reps.
Curl and Toss
The curl and toss is an upper-body workout move suggested by "Fitness" magazine. Besides your biceps, you'll work your triceps, shoulders and back. Start off by holding a medicine ball in your right hand with your arms at your sides. Keep your elbows close to your sides as you curl the ball to your chest height. Bring your hands together to toss the ball straight up in the air. After catching the ball, hold it in your left arm and curl it down to complete the rep. Do the exercise a total of 12 times.
Preacher Curl
This exercise requires an exercise ball and a weighted body bar. Your abdominal muscles and your biceps are worked simultaneously in this exercise from "Shape" magazine. Lie in the supine position on top of an exercise ball while holding a weighted bar in front of you. Hands should rest shoulder-width apart and your left leg should be hip height while your right foot rests on the floor. Curl your arms to move the bar towards your shoulders. Return to starting position and repeat the exercise a total of 10 times.
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