Best Advanced Biceps Workouts For Women

The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.

How to do it

1. Stand up straight and grasp a barbell with both hands, shoulder-width apart, palms facing away.
2. Tighten your core by taking a deep breath and flexing your stomach muscles.
3. Bend your elbows to lift the barbell to shoulder height, keeping your elbows close to your sides.
4. Exhale and slowly lower the barbell back to the starting position.

The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.

How to do it

1. Stand upright and hold a dumbbell in each hand at your sides, palms facing you.
2. Engage your core by breathing deeply and tightening your abdominal muscles.
3. Flex your elbows to lift one dumbbell up towards your shoulder while keeping your elbow close to your side.
4. As you lift, rotate your wrist so your palm faces your shoulder at the top of the curl.
5. Lower the dumbbell back to the starting position by rotating your wrist back to palms-facing position.
6. Once the first dumbbell is down, repeat the process with the other arm.

The EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.

How to do it

1. Stand up straight and hold the EZ-Bar with both hands, palms facing away from you, at waist height.
2. Engage your core by tightening your stomach muscles.
3. Curl the bar by bending your elbows, raising it to shoulder height while keeping your elbows close to your body.
4. Lower the bar back to the starting position and exhale.

Hammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.

How to do it

1. Stand tall with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with your palms facing inward and arms at your sides.
3. Engage your core by tightening your stomach muscles.
4. Curl one dumbbell up to shoulder height while keeping your elbow close to your side.
5. Lower the dumbbell back down to the starting position.
6. Switch arms and repeat the movement.

The Preacher Curl is a great bicep exercise that helps build strength. Using a preacher curl bench keeps your elbows still and focused, reducing any swinging or cheating. This exercise allows you to concentrate on working your biceps effectively with the help of an EZ-bar for support.

How to do it

1. Sit on the preacher curl bench with your chest against the pad.
2. Grab the EZ-bar with an underhand grip, arms extended over the pad.
3. Flex your elbows to lift the bar, keeping your upper arms on the pad.
4. Lower the bar back to the starting position after it touches your biceps.

The Reverse Barbell Curl is a bicep exercise that focuses on grip strength and functional strength. By using a barbell with a reverse grip, you can stabilize the movement better, allowing for more effective bicep training.

How to do it

1. Stand upright holding a barbell with both hands, palms facing towards you, at waist height.
2. Engage your core by tightening your stomach muscles.
3. Flex your elbows to raise the barbell to shoulder height, keeping your elbows close to your body.
4. Lower the barbell back to the starting position and repeat.

The Seated Dumbbell Curl is an exercise that focuses on building your biceps. By using dumbbells while sitting, you can maintain good form and prevent using your body to lift the weights.

How to do it

1. Sit upright on a bench with a dumbbell in each hand, arms at your sides and palms facing in.
2. Tighten your core and bend one elbow to lift the dumbbell towards your shoulder, keeping your upper arm still.
3. Lower the dumbbell back down and repeat with the other arm.
4. Alternate lifting each arm.

The Incline EZ-Bar Curl is a bicep exercise that uses an EZ-Bar for better grip and stability. Leaning on an incline bench helps maintain tension in your biceps throughout the movement.

How to do it

1. Set the incline bench to your preferred angle and lie face down with your chest aligned with the padding.
2. Grab the EZ-Bar with both hands, palms up, ensuring the bar is positioned between you and the bench.
3. Slowly lower the bar until your arms are straight, beneath your shoulders.
4. Curl the bar upwards by contracting your biceps, keeping your elbows steady under your shoulders.
5. Pause briefly at the top of the movement to fully engage your biceps.
6. Keep your posture straight and feet planted on the floor for stability.

Cross Body Hammer Curls are a bicep exercise that involves lifting weights across your body. This movement targets the biceps effectively by moving the dumbbell in a diagonal path rather than straight up and down.

How to do it

1. Stand with feet shoulder-width apart holding a dumbbell in each hand.
2. Position the dumbbells in front of you with palms facing your body and elbows slightly bent.
3. Raise one dumbbell in an arc to the opposite shoulder, keeping your elbow locked.
4. Hold for a moment at the top, then lower the dumbbell back to the starting position.
5. Switch arms and repeat the movement.

The Barbell Bicep Drag Curl is an effective bicep exercise that uses a barbell for added stability. This variation allows for consistent tension on the biceps, helping to build muscle more effectively.

How to do it

1. Stand with your feet shoulder-width apart.
2. Grab the barbell with an underhand grip and let your arms hang down.
3. Bend your elbows, keeping the bar close to your body until it reaches your chest.
4. Lower the barbell back to the starting position, maintaining the close distance to your body.

The Cable Preacher Curl is an exercise that specifically builds your biceps. By using a preacher curl bench, your arms are stabilized, preventing any movement that could reduce the effectiveness of the lift. A cable machine enables a consistent tension throughout the exercise.

How to do it

1. Set the pulley to the lowest position and attach a bar.
2. Sit on the preacher bench, facing the pulley, about 2-3 feet away.
3. Press your chest against the pad and extend your arms to hold the bar.
4. With your upper arms resting on the pad, curl the bar up by bending your elbows.
5. Lower the bar back to the starting position after it touches your biceps.

The Concentration Curl is a simple exercise that strengthens the biceps by focusing solely on them. You sit down, brace your arm against your thigh, and lift a dumbbell to really engage the bicep without using other muscles.

How to do it

1. Sit at the edge of a bench with your knees bent and feet on the floor, shoulder-width apart.
2. Extend your right arm between your legs and rest your elbow against your right thigh, holding a dumbbell with an outward-facing palm.
3. Keep your elbow against your thigh as you lift the dumbbell to shoulder height, then lower it back to the starting position.

The Incline Dumbbell Curl is a bicep exercise that isolates your upper arms while allowing full movement. Using dumbbells instead of a barbell helps ensure even strength between both arms and keeps tension on your biceps throughout the motion.

How to do it

1. Lie back on an incline bench with your shoulder blades squeezed together.
2. Feet should be flat on the ground underneath your knees.
3. Hold dumbbells with your arms straight down and palms facing in.
4. Flex your elbows to lift the dumbbells towards your shoulders, keeping elbows close to your body.
5. Rotate your palms to face your shoulders at the top of the curl.
6. Lower the dumbbells back to the starting position.

The Incline Hammer Curl is a bicep exercise that uses dumbbells to allow better range of motion and balance. Lying on an incline bench helps you avoid swaying and focuses on strengthening the biceps without compensating for uneven strength.

How to do it

1. Lie back on an incline bench at 45-60 degrees, ensuring your head, shoulders, and butt are supported.
2. Keep your feet flat on the ground and squeeze your shoulder blades together.
3. Hold a dumbbell in each hand with your arms extended straight down and palms facing in.
4. Bend your elbows to lift the dumbbells towards your shoulders while keeping your elbows close to your body.
5. Lower the dumbbells back to the starting position.

The Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.

How to do it

1. Sit upright in the bicep curl machine and rest your arms on the pads.
2. Grab the handles with an underhand grip.
3. With your arms parallel to your shoulders, bend your elbows to lift the handles while keeping your upper arms on the pads.
4. Lower the handles back to the starting position after they touch your biceps.