Bicep Exercises For Women

The biceps is a relatively small muscle that is not difficult to train even though it may not be one of the most important muscles for women visiting the gym, but it has to be trained. Bicep exercises are not difficult in theory, but in practice, this muscle is often not properly trained. This not only results in disappointing results but can also cause injuries that may even be serious.

The bicep exercises I give you are not entirely new, but you may see them being done little in the fitness centers and gyms. These are mainly variations on renowned bicep exercises for women.


Overhead cable curls

Handle the handles and get in the middle of the device with your arms spread. Grasp the handles with a hand grip. Hold your arms at an angle of approximately 45 degrees with your palms facing each other. Breathe in and bend your arms toward each other until your hands are at the height of your shoulders. Breathe out at the end of the movement. Breathe out at the end of the exercise and repeat.

Barbell curl

Stand slightly wider than shoulder width, allow your arms to hang past your body and then pick up the rod. Bring the rod explosively upwards and bend your forearms slightly through the angled corner. Then lower the rod slowly until your biceps are stretched.

Tips
Try to biceps your biceps as hard as possible if you're bent poorly, try as much as possible with your biceps to slow down the rod when it's down. For a stricter performance, try to keep the elbows pressed against the side.

Seated hammer curls

With the dumbbell Seated Curl, you will need set dumbbells and a training rack with straight handrail. Sit down and put your feet on the ground on shoulder width. Grab the dumbbells and hold them next to your body. From this position, you add the dumbbells both at once and you keep your elbows on your side and try to move as little as possible. In the final position, your palms point to your body. Return the dumbbells back to the starting position. Make sure you keep your shoulders in good shape during this exercise

Incline hammer curls

• Take place on a bench with the handrail slanted up and with a dumbbell in both hands. Push the back firmly against the couch of the bench. Let the dumbells hang along your side. This is the starting position. 
• Start the exercise by keeping the upper arm shut, and only using the forearm and bicep to raise the dumbells. 
• Hold the dumbells at chest height, and slowly lower them. 
• Continue until the number of repetitions has been reached.

Lying cable curls

Take a straight rod or EZ rod that is attached to the low pulley with both hands, using a hand palm (hand palms upward facing) on ​​shoulder width grip.
Lay flat on your back at the top of an exercise mat in front of the weight with your feet flat against the frame of the pulley machine and your legs straight.
With your arms stretched and your elbows close to your body slightly bend your arms. This will be your starting position. While your upper arms are quiet and the elbows stay close to your body, move the bar slowly to your chest as you exhale and squeeze the biceps on top. After holding up two countdowns, slowly return to the starting position. Repeat this for the recommended amount of repetitions.
This exercise is an idol exercise, ideal for muscle thickness and defensive.

Hammer concentration curls

Hamnmer concentration curls is an isolation movement with the main purpose of peeking the biceps, especially the Brachialis (outer part of the biceps).
You lay down on a flat bench and you rest your arm with your elbow around the inside of the knee.
Execution: You slowly lower your arm until almost down, you get back up and when you get up completely, tighten your biceps and hold it for two counts. You always do the required number of repetitions for one arm and only then you do the other arm.
The movement is usually used as a finishing exercise for peeing the biceps and giving gym goers the last pump before leaving the gym.
This exercise is an insulation exercise, this exercise is intended for more muscle thickness and defensive.