Bicep
Exercises For Women
Build stronger, more defined arms with simple bicep exercises that are perfect for beginners, women over 40, and anyone wanting more upper-body strength.
Bicep training helps improve pulling strength, upper-body tone, and balance for your back workouts. Strengthening the biceps also supports everyday movements such as lifting, carrying and pulling. These exercises are ideal for beginners, women over 40, and anyone looking to gain definition, confidence and upper-body strength.
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Each exercise includes beginner-friendly coaching cues and links to demonstration videos so you can learn proper form with ease.
Barbell Curl
Stand tall with your elbows tight to your sides and grip the bar with control. Curl the bar upward without swinging your body, squeeze your biceps at the top, and lower slowly to keep constant tension on the muscle.
Cable Curl
Stand tall with your elbows tucked by your sides and grip the bar or rope with control. Curl the weight upward without swinging, squeeze your biceps at the top, and lower slowly to keep tension on the muscle.
Incline Curl
Sit back on an incline bench with your arms hanging behind your body. Keep your elbows still, curl the dumbbells up with control, squeeze at the top, and lower slowly to feel the full stretch through the biceps.
Dumbbell Spider Curl
Lean your chest onto an incline bench and let your arms hang straight down. Keep your elbows still, curl the dumbbells up with control, squeeze the biceps at the top, and lower slowly to keep the muscle under tension.
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These bicep exercises are designed for women who want to build arm strength, improve pulling movements and develop upper-body definition safely. Ideal for beginners, women over 40, and anyone starting or restarting their fitness journey. This page includes simple cues, clear demonstrations and beginner-friendly bicep exercises suitable for home or gym workouts.