Not only members of the male species have desires to engage in bicep workouts and increase the masses of their piston pump biceps. For whatever different reasons, it is clear that women have just as much potential to develop killer biceps as men, and there is certainly no reason why they shouldnt.
The following are some of the most efficient bicep workouts that women can consistently perform. These exercises are designed in collaboration to work the triceps muscles as well as the biceps. Women particularly need balance in exercising these two muscles because of their readier tendency to accumulate fat in the triceps area.
To start off, women who want buffed up biceps can perform concentration curls using dumbbells. This exercise isolates the biceps and forearms from the rest of the muscle groups so youll be sure to expose them to the most of the exercises rigors.
Simply sit on a bench or chair with legs spread apart. Brace your curling elbow to your knee on the same side and let your arm and hand holding the dumbbell hang to the ground. Using only your forearms for movement, curl up the dumbbells until they reach shoulder level while keeping your elbow glued to your knee. In this way, your biceps are forced to bear all the weight without support from your shoulder muscles.
Another great bicep exercise for women is the hammer curls. This exercises the outer portion of your biceps and even helps tone your abdomen and regulate your breathing. Holding the dumbbells in both hands while they face each other at the sides, curl up the dumbbells to your shoulder area without rotating your hands to let the palms face upward. Maintain the peak contraction for a couple of seconds before slowly returning your hands to starting position. You may repeat as tolerated and use one or two hands simultaneously.
These bicep workouts for women also include barbell curls. If you think women cant handle the barbells then you are sadly mistaken. Standing with the back straight and feet apart, hold the barbell in front of you with palms facing forward and curl the barbell up to your shoulder level. Hold the peak contraction at the top for a second or two before returning to starting position. You may repeat as desired and tolerated.
The last two bicep workouts make use of weighted pulleys. With low-pulley curls, you simply hold the handles of the pulley machine palm up with forearms parallel to the ground. Exhale as you pull the weights attached to the wires running through the pulleys as high as possible as long as your elbows stay in place. Otherwise, the force will be transferred to the front side of your shoulder muscles and we dont exactly want that when exercising our biceps.
With the high-pulley variation to top off your bicep exercise routine, stand in between two pulleys at head level, grab hold of the handles while keeping your upper arms parallel to the ground. Then pull on the weights as you bring the handles to your ears. This efficiently tones not only your biceps, but your triceps, and forearms as well.
With every exercise comes the need to stay committed to them and with regular regimens, a couple of weeks is enough to see positive results. Just dont forget to exercise your triceps as well to go with these bicep workouts to achieve the best results.
