Are you ready for a 10-minute biceps workout for women? These bicep exercises are specifically designed for women and will strengthen their biceps as well as their shoulders, triceps, and chest.
You must also train the triceps when you train your biceps. They are two opposing muscle groups. The muscles at the front of our bodies are more powerful because we use them more often.
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To prevent injury and maintain a healthy muscular balance, you must train both sides of your body. This arm and bicep toning exercise also includes a few triceps exercises.
Equipment:
- A set of dumbbells
- Timer
- Instructions:
- Set a timer for ten minutes
Complete each exercise in the following order: Do 10-12 reps. After you’re done, take a one-minute break. Start from the top.
When the timer rings, stop working?
- This workout can be combined with cardio twice per week to see stronger and toned arms.
- For more tips on building your biceps, read on after the workout.
1. Bicep Curl
Standing with your feet at hip width apart, do bicep curls. Begin by laying the dumbbells on your back, arms extended, palms facing forward, and with your elbow bent.
Your elbows should be bent and your dumbbells lifted up to your shoulders. Make sure that your biceps curl to the top.
Reduce the weights by lowering your arms and ensuring that your arms are straightened until they reach your legs.
2. Hammer Curl
Standing with your feet hip-width apart, core engaged, weights at sides, palms facing in, with your feet on the floor.
Keep your thumbs on the top of the dumbbells, and raise them up until they reach your shoulders. To return to the control position, lower the dumbbells.
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3. Push-Up Punch
Start in a plank position, with your shoulders above your wrists and your feet together. Your feet should be about hip width apart, or slightly wider. Keep your spine straight and bend your arms so that your body is parallel to the ground.
Your arms should be straightened so that you can push your body into a plank position. Next, punch your right hand forward. Lower your right arm to the ground, then return your hand to the top of your push-up. Continue punching with your left arm.
4. Tricep Overhead Extension
Standing with your feet hip-width apart, hold dumbells overhead. Keep your spine straight and tight.
Lower dumbbells behind your head by bending elbows. Your elbows should be pointing inwardly and your elbows should be pointing towards your head. Next, extend your arms out long and return to the starting position. This will work your triceps.
5. Tricep Dips
With your knees bent, place your feet on the ground. With your fingers facing your hips, place your hands behind you. Move hips towards hover. Straighten your elbows and press down with your triceps.
What to do and what not to do when weight lifting
Dumbbells are required for most of these 10-minute bicep exercises for women. Here are some basic information about arm exercises with dumbbells if you don’t currently use weights.
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DON’T Be Afraid To Go Heavy
Biceps exercises for women often recommend that you use light weights in order to avoid “bulking up.” However, it’s not possible to bulk up if you were eating a lot of protein and lifting weights every day. Resistance is the best way to grow your bicep muscles!
- Bicep exercises are best when you have a heavier weight. Why? Why? Because muscle fibers are more abundant the heavier you get.
- This means that you have to challenge your bicep muscles and you should strengthen and tone them.
What is considered a “heavy” body weight? Everybody is different. Start with 8 pounds. If that’s not possible, increase it to 10, 12, and so on. Do what you find difficult, but it is not impossible. Push yourself! Be
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Do not forget about form
You want to lift weights that are heavy enough that your body is working hard. However, this does not mean that you should compromise on your form.
- Concentrate from the beginning to the end. You must also be mindful not to jerk the dumbbell about.
- Slowly lower a dumbbell as you activate your bicep muscles and upper arm.
It’s okay to slow down if necessary. Even though dumbbells may feel light, you want to be in control of your movements.
You will get better results if your pace is controlled and slow than if your speed is too fast. You can connect the mind and the muscle by being slow and steady.