Guys aren’t the only ones who want to develop strong, shapely biceps. Women do too. To get them, biceps exercises for women would be the same as those for men. After all, the structure and function of the biceps is the same whether you are a man or a woman. In this article, we present four separate workouts for the biceps; two at home and two in the gym.
Biceps Structure & Function
The bicep is a two headed muscle, consisting of the short head and the long head. The main function of the muscle is elbow flexion, though it also assists in shoulder flexion. That is why the only way to work the bicep is to do some form of curling action that involves elbow flexion.
When working the biceps at home, I love to make use of a resistance band. This cheap training tool allows you to load the biceps in ways that are very similar to all of that expensive equipment that you get in the gym.
Home Workout Arm’s Beginners:
Resistance Band Biceps Curls
- Stand with feet shoulder width apart and a resistance banded looped under both feet. Hold the other end of the band in both hands with arms by your sides.
- Maintaining a neutral body position, curl your arms up to your shoulders to perform a biceps curl.
- Return to the start position. That is one rep.
Isolated Band Curl
- Stand with your feet shoulder width apart and the end of a resistance band under your left foot. Grab the other end of the band with your right hand in a knuckles forward grip.
- Now descend down into a parallel squat position or you can sit on a chair.
- Curl the band up and across your body. Squeeze your biceps in the fully contracted position.
- Lower to the start position. That is one rep.
Deadlift + Bicep Curl
- Stand with feet shoulder width apart and a resistance band under your feet. Hold the other end of the band at your sides, palms facing forward. Now, bend at the hip to bring your torso down to a parallel floor position, being sure to maintain a neutral spine. Return to the start position and then curl your arms up to your chin to perform a biceps curl. That is one rep. .
The Workout:
- Resistance Band Bicep Curls – 3 x 15
- Isolated Band Curls – 3 x 15
- Deadlift + Bicep Curl – 3 x 12
Home Intermediate Arm’s Workout
Zottman Hammer Curls
- You can sit on a bench with your knees together or stand, and have a resistance band looped under your feet.
- Hold the ends of the band in your hands , with arms extended at mid thigh level, palms facing inward.
- Now curl your arms up to your shoulders. Lower and repeat.
One Arm Mower
- Stand in a lunge position (right leg forward) with a resistance band supported under your right mid foot and looped around your back foot, which has the heel raised.
- Grab the middle of the band with your left hand and row your arm up as high as you can.
- Lower and repeat.
Bicep Curl to Upward Press
- Stand with your feet shoulder width apart and a loop band under your feet. Hold the other end of the band in both hands at waist level, palms toward your body.
- Now curl the band up to shoulder level and then press it overhead to full extension.
- Lower and repeat.
The Workout
- Zottman Curl – 3 x 15
- One Arm Mower – 3 x 15
- Bicep Curl to Upward Press – 3 x 12
Gym Beginner Arm’s Workout
Cable Bicep Curl
- Set the pulley on a cable pulley machine to its lowest position and stand in front of the machine, facing away from it.
- Grab the handle in your right hand and, keeping your elbow at your side, curl the cable up to shoulder level.
- Lower and repeat.
Single Arm Preacher Curl Machine
- Adjust a preacher curl bench for your height, load the weight and place your right arm on the pad and grab the handle.
- Rest your left hand on the top of the pad. Now curl your right arm up to full contraction. Lower and repeat.
Wide Grip Bicep Curl
- Stand with feet shoulder width apart and a barbell held at arm’s length in a palm’s up grip, hands slightly wider than shoulder width apart.
- Now curl the bar up to shoulder level. Lower and repeat.
The Workout
- Cable Bicep Curl – 3 x 15/12/10
- Single Arm Preacher Curl Machine – 3 x 12
- Wide Grip Bicep Curl – 3 x 12/10.8
Gym Intermediate Arm’s Workout
Close Grip Pull Up
- Hang from a pull up bar with palms facing your body and your hands just six inches apart.
- Pull up to bring your chin over the bar.
- Strongly contract your biceps in the top position.
- Lower and repeat.
Close Grip Barbell Curl
- Stand with feet shoulder width apart and a barbell held at arm’s length in a palm’s up grip, hands close together.
- Now curl the bar up to shoulder level.
- Lower and repeat
Cable Bicep Curl
- Set the pulley on a cable pulley machine to its lowest position and stand in front of the machine, facing away from it.
- Grab the handle in your right hand and, keeping your elbow at your side, curl the cable up to shoulder level.
- Lower and repeat.
Seated Dumbbell ‘21’s
- Sit on an adjustable bench with the seat angle set at a slight angle.
- Curl through quarter of a bicep curl only, coming down to chest level.
- Perform 7 reps.
- Immediately curl through half of a bicep curl only, coming down to hip level.
- Perform 7 reps.
- Immediately, perform a full bicep curl only, coming down to full extension.
- Perform 7 reps.
The Workout
- Close Grip Pull Up – 3 x 10-12
- Close Grip Barbell Curl – 3 x 12/10/8
- Seated Dumbbell ‘21’s – 3 x 7/7//7
Conclusion
You now have four super effective biceps workouts to take you through the beginner and intermediate stages of your training life, whether you’re working out at home or the gym. I recommend doing each of these workout routines for 12 weeks, then taking a week’s break before moving into the next level workout.
Happy training!
