How to Do Bicep and Tricep Workout for Women

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The 10 Bicep and Tricep Workout for Women

The Best Bicep and Tricep Workout for Women
The 10 Best Bicep and Tricep Workout for Women

Triceps and biceps are antagonistic muscles, training these muscles will make your arms fit and athletic. With the help of the biceps muscles, the arms help us to flex our arms, and with the help of the triceps we can push.
Girls should do triceps and biceps exercises to maintain the shape of their arms until they have to wear sleeveless clothing. Saggy arms or bat wings are not the best look for girls.
Your triceps and biceps shape and tone your arm.

Hand workouts will not make girls as muscular as men. The male body produces much more testosterone than the female, which promotes muscle growth. Therefore, feel free to take dumbbells and say goodbye to sagging arms.

Top 5 Triceps Exercises for Women

1) Triceps Extended

Triceps extensions are a very simple but powerful exercise. To perform it, you can use both dumbbells and a resistance band.

 Triceps Extended

How to Do:

  • Take a 5 kg dumbbell with both hands. Feet shoulder-width apart, press tense, shoulders relaxed;
  • Slowly raise your arms above your head. Straighten your arms completely, point your hands at the ceiling;
  • Bend the arms at the elbows so that the forearms are behind the head, between the biceps and your forearm about 90 to 45 gaduses
  • As you exhale, return your forearms to their original position;
  • Do 2 sets of 10 times.

2) French press

This is another variation of the triceps extension, but a more difficult variation in execution.

French press

How to Do:

  • Lie on a bench. Take 2 kg dumbbells in each hand, the hands are directed towards each other, the arms are raised up;
  • Bend your elbows and direct the dumbbells towards your shoulders;
  • Pause;
  • Return your forearms to their original position;
  • Do 2 sets of 10 times.

3) Bench push-ups

Bench push-ups engage your triceps, biceps, shoulders, back, glutes, and hamstrings. This exercise is great for home use and produces great results when done regularly.

How to Bench push-ups for Women

How to Do:

  • Stand with your back to the bench. Lower the body down, resting your hands on the bench.
  • The fingers should be pointing forward, the legs should be straight. Maintain your core by resting on your heels and tightening your abdominal muscles;
  • Slowly do push-ups with your back straight until your shoulders form a 90-degree angle with your forearms;
  • Return slowly to the original position;
  • Do 3 sets of 5 reps.

4) Narrow push-ups

Triceps push-ups are very similar to classic push-ups. They help work out the triceps, core, pecs, hamstrings, biceps, and back.

 How to Do Narrow push-ups

How to Do:

  • Lie on your stomach. Lift the body off the floor, resting on your feet and hands. Put the brushes narrow than your shoulders;
  • While inhaling, lower the body down until the chest touches the floor;
  • Pause and return to original position;
  • Do 2 sets of 10 times.

5) Ball Push-ups

This exercise is similar to the previous one, but you need a ball to complete it. This is a more difficult version of push-ups, as it is necessary to maintain balance.

How to Ball Push-ups

How to Do:

  • Place the ball in front of you;
  • Place your hands on the ball. The hands should be close to each other, and the arms should be fully extended;
  • Straighten your legs, rest your toes tightly on the floor;
  • Slowly lower yourself down until your chest touches the ball;
  • Return to original position;
  • Do 2 sets of 10 times.

Top 5 Biceps Exercises for Women

6) Dumbbells Curls

Working with dumbbells will allow you to put a load on the short head of the biceps. To maximize the effect, the weight should be appropriate for your training skils.

How to Dumbbells Curls

How to Do:

  • Legs should be hip-width apart, arms with dumbbells on the sides of the torso. Grab the dumbbell from the bottom.
  • Perform a lift to the shoulders as you exhale, bend your biceps. Keep your elbows close to your body.
  • With an inhalation, you need to return your hands to their original position, avoiding jerks.

7) Barbell Curl

Any exercise with weight is performed with concentration: jerks up, sharp lowering when the bar moves down are prohibited. Depending on the width of the grip, the load on the biceps is regulated.

As a general rule of thumb, the return to the starting position should be slower than the flexion.

How to Women Barbell Curl

How to Do:

  • Begin position: feet shoulder-width apart, medium grip (at the extreme points closer to the hips).
  • Grip under the bar.
  • As we exhale, we slowly begin to raise the bar.
  • Hands and elbows are tightly pressed to the body.
  • In the upper position, an effort press the forearms to the biceps.
  • Slowly return the weight to the starting position using biceps muscle resistance.
  • If there is not enough strength to raise the bar to the shoulders, it is allowed to slightly pull the torso back: this will ease the load.

8) Pullups

For those who want to work out the biceps with a pull-up on the bar, you need to grip it with a narrow reverse grip. The shoulder blades do not need to be brought together.

How to Do Pullups for Women

This exercise also uses your back muscles:

  • the broadest;
  • large round;
  • diamond-shaped;
  • bottom of the trapezoidal.

The biceps, brachial and brachioradialis are auxiliary.

| See also How to do back women workout

  • Starting position: Hanging on the bar, reverse narrow grip.
  • Pull the body up while exhaling. It is necessary to strive up, and not with the chest to the crossbar.
  • Smoothly lower, not allowing your arms to bend to the end.

9) Crossover Biceps Curls

Muscle use: The long head of the biceps works.

How to Do Women Crossover Biceps Curls

  • Put the crossbar on the lower crossover unit.
  • Grasp the bar with your palms underneath. Keep your elbows close to the body.
  • Without allowing your arms to fully extend, lower them to your hips.
  • On exhalation, perform flexion, making maximum effort in the upper position.
  • With an inhalation, straighten your arms smoothly.

10) Concentration Biceps Curl

When performing this exercise, alternately train the right and then the left hand. It is necessary to concentrate on the technique: in the bent state, the hand should be pressed as much as possible to the shoulder, during the reverse movement there should be no jerk of the dumbbell. You can relax the arm only after completing the exercise, so as not to injure the joints.

How to Do Concentration Biceps Curl

  • Spread your legs, place the elbow on the inner thigh.
  • On Exhaling, the arm is bent as much as possible at the elbow joint, lifting it to the shoulder.
  • On Inhale: the hand is slowly unbent.

| Read more How to Man’s Training Biceps


  • It is impossible to lose weight in any particular part of the body. Before toning the muscles, you should get rid of excess fat;
  • Eat right. Include green leafy vegetables, lean protein, healthy fats, fruits, and foods high in fiber in your diet;
  • Avoid fast food, high sugar foods, processed carbohydrates, sodas, etc .;
  • Spend 3 hours a week training for all muscle groups to burn excess fat;
  • Do not eat carbohydrates after 7:00 pm;
  • Sleep 7-8 hours a day to help your muscles recover faster.

Benefits of Triceps and Biceps Exercises

  • Exercising your triceps and biceps regularly will make you stronger;
  • Stretching the muscles that work during exercise will protect you from injury, give you flexibility, provide good posture and joint mobility;
  • Improving blood circulation and reducing stress;
  • Exercising your triceps makes your body more mobile.
  • You now know 10 basic exercises to help you tighten your triceps and biceps.
  • Now you can no hesitation when putting on sleeveless dresses.
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