Many of us fight for a flat stomach, firm buttocks, and a thin waist, completely forgetting about the arms. As you age, due to the loss of skin elasticity and the accumulation of fatty deposits, the hated “wings” can appear. To prevent this and to have tight arms that will look great in clothes with bare shoulders, you cannot do without a special set of exercises.
Try this simple and effective upper body workout to strengthen your arm muscles. You will need a pair of dumbbells and half an hour of free time.
To begin with, let’s explain that the biceps is the biceps muscle that occupies the upper arm from the shoulder to the forearm. It consists of two heads: long and short. The long head of the biceps brachii is located on the outside of the arm, and the short head is on the inside.
Why should girls swing their arms?
Ligaments, tendons, and cartilage hold bones together. These joints are at risk of injury with age. Resistance training for the upper body strengthens connective tissue in the elbows, shoulders, neck, spine, wrists, and arms and increases bone density.
Muscle burns more calories than fat. Strength training contributes to overall weight loss, even if it is an exercise for the arms.
Increasing arm strength improves the results of any workout, even those focused on other body parts, from swimming and running to tennis and yoga. Strong hands provide balance and foundation for improved performance.
4 principles of arm muscle training
Biceps exercises for girls are no different from those performed by men. Only the number of repetitions approaches and loads vary. Basic rules to follow:
1. Perform isolated and complex loads
Isolating exercises, including biceps exercises, target one muscle group, while complex exercises work for several groups at once. If you have limited time, it is recommended to do complex exercises. Thanks to them, it is possible to work out most of the body in one lesson. For example, pull-ups allow you to work not only the biceps, triceps, deltoid muscles but also the trapezius, latissimus dorsi, etc. Thus, not only the shoulders and arms swing but also the back and chest.
2. Vary the types and sets of repetitions
Don’t forget to amaze your body. Our muscles quickly adapt and get used to the loads that we offer them. That is why many athletes are faced with the so-called “training plateau” when exercises are performed regularly and intensively, but the progress disappears. To see results again, change the exercises, the number of approaches, and repetitions. Give your muscles a load they are not used to.
3. More often does not mean better
Long and frequent arm workouts do not accelerate muscle growth but rather slow it down because they do not provide sufficient recovery time. During training, micro-tears are created in the muscle tissue. As they heal, muscles grow as the tissue hardens. But this can only happen at rest. It is recommended to train the same muscle group no more than 2-3 times a week.
4. Follow your exercise technique
To comprehensively work out the muscles of the biceps, it is important to follow several rules: use a narrow grip on the barbell or dumbbells to strengthen the outer biceps and wide for the inner.
In addition, the position of the wrist is of great importance, as well as the direction and amplitude of movements (in front of oneself, to the sides, taking the hands back). All of them should be controlled and smooth, with no jerks and swings by inertia.
How to build biceps for a girl? We offer 6 exercises that will comprehensively work the muscles of the arms.
Exercise 1. Seated Dumbbell Curl
What muscles work? Biceps (emphasis on the outer head) and the muscles of the forearm and shoulders.
How to do it?
You will need a pair of dumbbells or hand weights (water/cereal bottles) for home workouts for this exercise.
Sit with your back against the back of a chair. Bend your knees and place your feet on the floor.
Hold a dumbbell in each hand, extend your arms down at your sides.
As you exhale, bend your elbows and raise the dumbbells to your shoulders. Tighten your biceps at the top of the movement. Your forearms and arms should be the only parts of your body that move during exercise. Maintain a neutral wrist position and press your elbows at your sides.
While inhaling, calmly and in a controlled manner, lower the weights to the starting position.
If you’re a beginner, start with 1 set and 8-10 reps. As you increase in strength and capacity, add the number of sets.
Exercise 2. Seated Dumbbell Press
What muscles work? Deltoids, biceps, triceps, pectorals, and lats.
How to do it?
Sit with your lower back against the back of the bench. Keep your shoulders and back straight.
Raise the dumbbells to shoulder level.
Turn your palms so that they are facing forward. Make sure your forearms are perpendicular to the ground.
As you exhale, begin lifting the dumbbells over your head until your arms are fully extended. Hold your weight for a moment and then lower it back to shoulder level.
Start with 1-2 sets of 10 reps.
Exercise 3. Seated Dumble Sideways
What muscles work? Biceps and brachialis muscle.
How to do it?
Sit on a bench or chair with your feet wider than your shoulders.
Take one dumbbell in your hand and place your elbow on the knee.
Bend your arm slowly. Keep your muscles tense.
It is enough to complete 1-2 sets of 10 repetitions for each arm.
Exercise 4. Reduction of hands on a crossover
What muscles work? Pectorals, biceps, triceps, and anterior delts.
How to do it?
Set the correct weight on the machine. Use a load that allows you to perform movements in a controlled manner without jerking.
Stand straight between the uprights, lean forward slightly with your back straight. Place your feet shoulder-width apart. You can put one leg forward for a more stable body position, but you need to alternate it with approaches. This will avoid load asymmetry on the right and left sides.
Raise your arms and grasp the handles of the blocks to feel the stretch in the muscles. The elbows should be lowered (this rule remains throughout the entire movement), the shoulder blades are tightly pressed against the back.
As you exhale, without bending your back and changing the elbows’ angle, slowly lower your arms down. The inner sides of the wrists should be facing each other. Concentrate on maximizing your chest muscles.
At the bottom of the exercise, linger for 1-2 seconds.
As you inhale, raise your arms again to the starting position.
Do 2-3 sets of 10-12 reps.
Exercise 5: Horizontal Block Row
What muscles work? Lats, biceps, extensor muscles of the spine, trapezius, and rhomboid.
How to do it?
The feet are resting on a special platform, the legs are bent at the knees, and the body is slightly tilted forward.
Gradually pull the handle towards your stomach and make sure that your hands are pressed to the body.
Keep your back and neck straight and bring your shoulder blades together.
Repeat the exercise 10-15 times in 3 sets.
Exercise 6. Dumbbell Rows to the Chin
What muscles work? Deltoid, trapezoidal, biceps, chest.
How to do it?
Stand up straight with your feet shoulder-width apart.
Take dumbbells in your hands and place them on your hips in front of you.
As you exhale, lift the weight, pointing your elbows up. Keep the dumbbells close to your body. Continue lifting until your elbows reach chin level.
As you inhale, slowly lower your arms with dumbbells to the starting position.
Do 12 reps.
As you can see, there are many ways to create sculpted and strong arms. Biceps exercises for girls are simple and can be performed both in the gym and at home. To do this, you do not need expensive equipment and inventory. All it takes is a set of dumbbells and a wish.
Biceps workout is equally suitable for beginners and experienced athletes alike. When performing complex exercises, it gives an amazing result, which is reflected not only in the beauty of the hands but also in the general shape.