Biceps Exercises For Women

The best way to get toned and defined arms is by regularly doing exercises that target the biceps.

The biceps are a group of muscles located on the front of your upper arm.
Aside from giving you strong, toned arms, working out your arms helps to improve posture, help improve shoulder stability, forearm and grip strength and give you the energy boost you need to get through your day.
If you’re looking to tone your arms and improve your overall health, start incorporating some of the exercises in this article in your routine.

Best Biceps Exercises

Biceps Curls

Biceps Curls exercise target your biceps—they work biceps brachii,brachialis, and brachioradialis muscles. Help you build muscle in your arms, strengthen the functional movement of your elbows for everyday activities, and improve your grip strength.

Bent Over Row

This exercise not only works your lats, traps, and rear delts, but it also strengthens your biceps. The bent-over row exercise targets your biceps, as well as muscles in your shoulders and forearms, which helps you to have better posture and trunk stability — that will further lower your risk of injury over time.

Hammer Curls

Hammer curls work the biceps brachii, brachioradialis, and brachialis muscles. These are the muscles responsible for bending the elbow.The hammer curl is one way to build stronger biceps muscles and provide greater definition and increased strength. Including it in your exercise program may also help increase wrist stability and improve grip strength.

Alternating Biceps Curl

The alternating biceps curl is a single-joint exercise for building bigger and stronger biceps one arm at a time. Alternating biceps curls is a great way to keep your grip strong and allows for momentary recovery in one biceps while the other contracts.

Lateral Raise 

This move works your shoulders as well as your biceps. This exercise helps increase your shoulder mobility, range of motion, and stability and become better at activities like lifts and presses.