The Best Bicep Exercises for Women

The Best Bicep Exercises for Women

Consider today’s episode of CCtv a first class ticket to the gun show. Frankly, exercising your biceps is MUST for women who want tight, defined arms. A lot of women struggle to get sexy definition in their arms because they under-exercise their biceps… I see many women doing a lot of curls quickly moving weights then tapping out after a set or two.

Don’t get me wrong, a basic bicep curl is the BEST place to start. But a lot of women don’t realize the basics behind their biceps and that there are easy ways to modify exercises and get better results.

That’s exactly what you’re going to find out in today’s episode of CCtv. I’m going to show you 3 easy ways to modify a basic bicep curl to target different areas of your arms, so you can sculpt sexy feminine arms.

THE BEST BICEP EXERCISES FOR WOMEN

A quick bicep anatomy lesson….

The biceps (bi means two) consist of two heads—one head’s function is to bend the elbow and other is to supinate or rotate the hand from a palms-down position to a palms-up position. To best strengthen your biceps, you will need to work each head. To do this, all you have to do is rotate your wrist to target the different heads.

A great thing about training your biceps is that the best exercises upon the basic curl motion. There are 3 easy ways to change which part of the bicep you target.

1) Changing the direction between forwards and to the side

2) Changing the position of your wrist

3) Changing where you start and stop the exercise

These small twists to the basic curl movement allow you to work all of the muscle fibers in the bicep muscle group. For example, a hammer curl is just like a bicep curl, except the hands positioned with the palms inward, just like you were striking a nail with a hammer. You can hammer up to the front or to the side (lateral). A slight flick of the wrist targets a different area of the biceps… and turns a bicep curl into a concentration curl… During a concentration curl, you simultaneously rotate your pinkie up and out as you lift the weight up.

Changing the point at which you start/end your bicep exercises can help tone your muscles at their weakest points. For biceps curls, usually, the beginning and the ending stages of the curl are the most difficult. When you start playing with the starting and stopping points you’ll start engaging different parts of your muscles by changing the point of the contraction.

Check out this bicep workout that will help you get sexy arms.

CHOOSING THE RIGHT WEIGHT FOR BICEP EXERCISES

Ditch your 3 and 5-pound weights! Don’t be afraid to use heavier weights. I recommend using 5 pounds – only if you’re a beginner or rehabbing an injury… It’s better to use 8 to 15-pound weights. The heavier you go, the more muscle fibers you need to move the weight.

If you challenge your muscles consistently, they respond with tight, toned definition – not mass. Whoever said that women should do a lot of reps with zero weight needs to be set straight. If your workout isn’t hard, you’re not going to see results! Feeling the burn is everything!

WHEN TO TRAIN YOUR BICEPS

My suggestion is to work your biceps once or twice per week. Do 3 sets of 10 to 20 reps. (Repeat each exercise, 10 to 20 times to complete 1 set.)

BICEP EXERCISE MISTAKES TO AVOID

To work the elbow-bending bicep head, the best choice is the basic curl. Unfortunately, out of all the weight exercises ever invented, curls are the most incorrectly performed.

Where do I start? First, most lifters do not fully extend and contract the muscle while performing curls. They are in essence performing a cheating partial curl and are getting at best, partial results.

Another big bicep cheat is swinging the weight, essentially sloppily swinging the weight back and forth from the starting position. Swinging the bar results in more work being done on your lower back and legs than biceps.

Combine swinging with shortening the range of movement and your results will not be what you have hoped. This kind of training not only adds up to a big waste of time and energy but it also greatly increases your chance of injury.

PROPER FORM DURING A BICEP CURL

The effectiveness of curls can be easily enhanced by altering a few simple, but critical, aspects of its execution. First, choose the right amount of weight, so that you can perform the exercise using the right form. If you are using a sloppy form, go down in weight…

Keep your elbows locked to your sides while curling. If your elbows drift out and/or back, this will shorten the range of motion and add other muscles in moving the weight like the delts and traps. Your goal is to limit the involvement of other muscle groups to a minimum. Remember full extension and contraction—no matter what exercise or apparatus you choose.

PROPER FORM – GO SLOW – NO SWINGING

Don’t swing or drop the weight. I cannot emphasize enough the importance of lowering the weight slowly and under control. This adds negative resistance; making each rep more effective. This is how you can make each full rep count.

Practice makes perfect. It works, if you work it!

weight with palms facing out. Lift the weights out and curve the together overhead, until your knuckles are about to touch. Repeat the series of 5 (or 6) exercises 3 times, and you’re done!

It Works if you Work it!

Let me know how it goes.

Heads up! This workout isn’t going to do much if you’re not following a meal plan, cardio and full body weight training program that’s a good match for your body type and goal look. If you truly want to lose weight and improve your health and confidence join my Total Transformation Challenge. You’ll get noticeable results in DAYS, not weeks!! Guaranteed.

It only works if you work it, so work it. YOU are so worth it!

Your Coach and Biggest Cheerleader

xxoo

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Original article and pictures take www.christinacarlyle.com site