Bicep Workouts For Women For Toned, Sexy Arms

bicep workouts for women

These Are The Very Best Bicep Workouts For Women. Hands Down

It’s just not true that bicep curls are only for men. Let me take a moment to show you why every woman should be training those bis and tris and develop strong, toned arms.

Not only do defined upper arms make any sleeveless top look a million times better but they’re so complimentary to a complete perfect body that everyone wants.

You really shouldn’t be intimidated by doing very heavy curls. It’s a myth to think that you’ll end up looking like a bodybuilder simply due to the fact that most women don’t have anywhere near the same levels of testosterone that men have and even if they did, building a set of huge arms take time. A long time in fact.

This is your quick start guide to arm training with a complete workout and detailed routine at the end so let’s get straight into it.

The Best Bicep Workouts For Women

One of the really great things about arm training is that it doesn’t need hours and hours of gruelling training to get results.

Whenever you work your back with movements like pull ups or bent-over rows, your body recruits your biceps to help out and the same is true for your triceps. Any pushing exercise like bench presses and dumbbell presses are going to train those muscles.

What this means is that if you have a workout focused on your back or chest for example, it isn’t necessary to put in a ton of time focusing on your arms.

And because your arms muscles are relatively small compared to other muscles in your body, you won’t get the biggest metabolic benefits by working them to death. So that’s another plus when working the arms. No more tedious workouts that last hours and hours at a time.

For a lot of people, having 30 minute arm-specific workout just once a week is plenty of stimulation for bicep and tricep development. This is because of the additional work they receive when assisting in other pushing and pulling exercises like the bench press and back rows etc.

Standard Movements – Bicep Curls and Tricep Extensions

The majority of upper arm workout programs are centered around two classic exercises: bicep curls and tricep extensions. Both movements let the muscles function as they normally would but with added resistance.

Biceps pull your arms towards your face while triceps straighten your arms and push your hands away from your body.

When it comes to lifting weights it’s all about progressive overload. Basically, the more weight you use, the more muscle fibers your body recruits so if you want to grow more muscle you have no choice but to lift increasingly heavier weights.

So many women go to the gym or workout at home and they use the smallest 5 pound weights. This doesn’t do much at all. Heavy weights = more muscle. If you don’t challenge your muscles they have no reason to get stronger.

The myth that women should be working out with practically no weight needs to end. Remember, if your workout isn’t pushing you to new levels you simply aren’t going to get results.

Here is a list of different exercises for each muscle group that you can use in your bicep workouts for women:


Cable Curls
Barbell Curls
Incline Curls
Hammer Curls


Tricep Kickbacks
Cable Pulldowns
Overhead Dumbbell Extensions

The Best Arm Workout For Women

Whether you’re a seasoned vet or just starting out, this workout is for you. Keep in mind that this workout is basically the finishing touches to your arms due to the heavy lifting you should be doing on back and chest workouts.

In this workout two methods will be used: 21s and 100s (explained below). For maximum hypertrophy (muscle size) the reps for each set will be in the range of 12. Use a weight that allows you to hit your target reps and almost reach failure on each set.

Exercise 1 – Barbell Curls
Perform 4 sets of 21s

Exercise 2 – Pushups with elbows against your sides
Perform 4 sets of 12 repetitions

Exercise 3 – Alternating Incline Dumbbell Curls
Perform 4 sets of 12 repetitions

Exercise 4 – Tricep Pushdowns
Perform 4 sets of 12 repetitions

Exercise 5 – EZ Bar Curls
Perform 1 set of 100 repetitions

Exercise 6 – Cable Overhead Tricep Extensions with Rope Attachment
Perform 1 set of 100 repetitions

The 21s Method

The nice thing about performing 21s is that they’re challenging and fun. For bicep exercises, you begin by doing 7 reps at the bottom part of the movement from the start position until your arms are parallel to the ground and then back down.

The next 7 reps are performed in the upper half of the movement from parallel to your shoulders. The last 7 reps are full range reps as you normally do. After 21 consecutive reps take a break. You deserve it!

This benefit of doing these partial reps is that you’re training your muscles to be strong in all areas of a movement, especially your weak points which are typically the starting position of a curl and the ending position.

This generates a lot of stimulus to your biceps and you can expect to see good results for your efforts.

The 100s Method

Sets of 100 are very difficult to do but strangely fun as well. Your arms will be so pumped and hard after doing one of these sets.

The method of performing these is to do as many reps as you can and as soon as you fail, take a short break and do as many reps as possible again. Keep doing this until you reach a total of 100 reps.

If you need to, you can lower the weight as you get closer to 100 reps. Try to keep your rest time down to a minimum and also try to complete 100 reps in as few sets as possible.

This method is basically a means to drain the last bit of energy from your arms when you’ve already exhausted them. For some people, this is torture and they’d rather not do it.

Give this a try and if you find you don’t like them, simply do something else that’s challenging and more enjoyable.

One last tip is to make sure that you use a full range of motion when doing all these exercises except in the case of 21s where you do partial reps.

Keep at this routine for a few weeks and you’ll be surprised at how strong and sexy your arms become.

Follow the plan outlined here with consistency and you’ll see very quickly why these are the best bicep workouts for women. For any other body sculpting plan, check out the other resources on this site.