Well-toned bulging biceps are no longer just synonymous with men. Women, too, have begun to work on boosting the strength and look of their arms. If you would like to work on your biceps, remember that muscle building for women does not work the same way as it does for men. Male hormones tend to play a larger role in building of muscles, and therefore exercises that you do will need to be targeted to the female body. The following exercises to build biceps in women will help you take a look at what is required, and work on it effectively.
Lie on your stomach, facing the ground, with your feet together and hands placed with palms flat at shoulder level. Your chin should point at the floor. Straighten your arms and push yourself up from the floor using only your arms, such that your knees are also lifted off the floor. Hold this position for a few seconds and slowly return to the starting position. Repeat this exercise 20 times.
Attach a bar to the pulley cable of the cable machine and choose a weight of your choice. Stretch your arms out and grasp the cable. Adjust it so that you are able to grasp it comfortably. Stand with your back straight and your feet slightly apart, and grab the cable bar such that both your palms are facing you. Curl the bar towards your chest until your biceps contract completely. Hold this position for a few seconds and then return to the starting position. Repeat this exercise 20 times.
This exercise should be done standing straight and holding the barbell in a grip with your palms facing the floor. Lift the barbell slowly until it reaches your pectoral muscles, hold this position for a few seconds and then return to the starting position. Repeat this exercise 20 times.
Alternate Dumbbell Curl
Take two dumbbells, one in each hand and stand with your knees slightly bent and arms at a 90 degree angle to your body. Slowly lower your arms until they touch your thighs. Next curl one dumbbell upward until the dumbbell touches your shoulder, and then bring back to position. Alternate this exercise 20 times with both dumbbells.