These specially selected biceps exercises with dumbbells make your arms beautiful, namely to emphasize the biceps.
How to pump up a girl’s biceps
Most gym-goers don’t need to be told about the virtues of beautiful arms and how important biceps training is for girls, because the biceps muscles of the arms are one of the most prominent muscles on the human body, and one of the first muscles we start to train. So there is no doubt that they are the key to a well-built figure, and are also important for functional and daily activities.
Biceps exercises for girls
If you want to build beautiful biceps, strengthen your muscles, get rid of hanging skin, and get arms that can take any challenge, then all you need is a pair of dumbbells and these 6 effective biceps exercises. You can incorporate some of these exercises into your regular workout or devote your en tire workout to them
Hammer arm squats with dumbbells on the biceps.
This exercise is ideal for those who want to relieve their biceps, and it also aims to train other muscles. The position of the wrists during this exercise involves the forearm muscles, which makes it more complete in terms of the number of muscles involved. Try to maintain control of the dumbbells throughout the arm movement.
Stand with feet shoulder-width apart, arms with dumbbells at sides, palms facing hips.
Bend the arms to the shoulders with the palms and wrists facing each other. Perform this exercise in 2-3 sets of 12-15 repetitions.
Concentrated arm flexion on a fitness ball
If you can easily handle multiple tasks at once, then you will enjoy doing biceps exercises with dumbbells for girls, sitting on a gymnastic ball rather than a bench, you will have to keep your balance, which will help create more stress on your biceps. The upper arm should be stabilized during this biceps exercise, which will allow you to work your biceps to the maximum.
According to the American Council on Exercise Research, concentrated arm flexion uses the biceps 97% of the time, which is greater than block arm flexion and pull-ups (80%), dumbbell lifts (76%), standing biceps curls (wide grip 75%, narrow grip 71%), inclined arm flexion (70%) and isolated arm flexion (69%).
Take dumbbells in your hands and sit on an exercise ball. Sit so that your thighs are parallel to the floor and place your hand with the dumbbells on the inside of your thighs.
Place your elbow on your hip for stability. Bend the arm of the dumbbell toward your shoulder. Do 2-3 sets of 8-10 repetitions for each arm.
Arm curls with dumbbells
Don’t let the simplicity of this exercise fool you! This exercise is considered a classic for a very good reason: it works as long as you perform it correctly! This means that you need to choose the right weight and maintain the original body position throughout the exercise, i.e. without swinging your upper body.
Take a pair of dumbbells, place your hands and place them in front of your body at waist level with your palms facing forward.
Press your elbows to your sides and bend your arms up to your shoulders. The movements should be slow and concentrated. Keep your hands, wrists and forearms immobile.
Slowly lower the dumbbells to your hips. Your arms should be fully extended. This is one repetition. Perform 2-3 approaches of 12-15 repetitions each.
Cross arm flexion
This exercise is an excellent alternative to traditional arm bends (variation 1). It allows you to train some hard-to-reach muscles, such as the brachialis, which is located under the biceps and is hardly used in traditional arm flexion. If you’ve ever wondered why your arms don’t take the shape you want, this exercise could be the answer!
Stand in the starting position with your feet shoulder-width apart. Take dumbbells in both hands.
Lower the hands with the dumbbells and place them in front of the hips with the wrists and palms facing inward. Bend the right arm toward the left shoulder.
Slowly return the right arm to the starting position and repeat the same movement with the left arm. Continue to alternate hands. Perform 2 to 3 sets of 12 to 15 repetitions for each arm.
Reverse arm curls
This exercise will help you strengthen your biceps and forearms, as well as increase the strength and stability of your grip! You may need to replace your dumbbells with lighter ones specifically for this movement at first.
Stand with your feet shoulder width apart, hands with dumbbells down in front of your thighs, palms and wrists facing inward.
The upper part of the arms should remain stationary, only the forearms work. Bend arms towards shoulders.
Lower your arms to the starting position, while controlling their movement on the way back. Do this exercise in 2-3 sets of 10-12 repetitions each.
Horizontal arm bends
This exercise is effective when two conditions are met: Your arms should be as straight as possible and the bends should be performed from your elbows. Your arms are not in front of you, but at your sides, which makes the exercise more difficult, as you have to fight with gravity to perform it correctly.
Stand with your feet shoulder-width apart. Keep your chest and back straight. The arms with the dumbbells are at your sides. Raise the arms toward the sides to shoulder height. The palms of your hands are facing up.
Bend the arms at the elbows and lower the dumbbells toward the shoulders. Pause briefly and then slowly extend the arms through again. There is no need to lower the arms back to the sides.
Perform this exercise in 2-3 sets of 10-12 repetitions each. Use lighter dumbbells if you cannot maintain the required posture or if you sway a lot while performing this exercise.
These are the most effective biceps exercises for girls in the gym that will help you pump up beautiful arms. You can use blocks or train on them, use a barbell, although dumbbells will also do.