We can thank former First Lady Michelle Obama for bringing strong arms back in style. Gone are the days where skinny arms were all the rage in the fashion industry. Weak, skinny arms can’t open the pickle jar or lift tired kids off the floor. Strong arms can! Ladies, it’s time to pump some iron and tone those biceps!
Perfect Female Biceps: Exercise Motivation and Inspiration
Strong and perfectly sculpted biceps not only look great in sleeveless shirts and cute summer dresses, but they also have a practical use for daily living. You use your biceps every time that you make a pulling movement, like raking leaves or pulling weeds. Even if you don’t do a lot of gardening, you use your biceps to lift and carry objects, like your groceries and lifting your baby out of the car seat.
Strong biceps have any benefits. If you’re an athlete then strong biceps enhances your performance with any sport that requires throwing, tossing, or swinging. Do you ever dream of hitting a homerun in your adult softball league? Work those biceps!
To get strong biceps you’ll need to lift weights and do bodyweight exercises. Lifting weights or doing any sort of weight bearing exercises, like running, helps to increase your bone density, which is important as you begin to age. Plus, you just look like a badass with defined and toned arms!
Fun Fact: Did you know that women’s upper body strength is equivalent to 50% of their lower body strength? Men, on the other hand, tend to have equal upper and lower body strength.
Best Workouts for Women: Good Routines, Great Results
Beautifully toned biceps won’t happen overnight. Instead of focusing on perfection, focus on progress. You have to walk before you can run. The average healthy woman can comfortably lift between five and eight pounds with each arm. To choose the right weight for your biceps exercises, start with a 5lb dumbbell and do 10 reps of a simple biceps curl. If it feels too easy at the end then add more weight. If you can’t finish all your reps then reduce your weight.
If you’re new to strength training, then you should aim to do two to three full body workouts a week. If you’re an advanced lifter or looking to grow the size of your “guns” then you’ll want to consider breaking your workouts into muscle group specific workouts. Aim to work your arms directly one day a week and indirectly throughout the week when you work your chest and back. Push-ups and presses indirectly work your triceps while pulls and lat pull-downs indirectly work your biceps.
Exercises to Get Strong Biceps
Most biceps exercises are a form of a curl or an extension. Below are several different exercises that target the biceps muscles, but just be aware there are tons of different variations. Instead of a dumbbell you could use a barbell or a cable machine. Start with doing 8-10 reps of each exercise.
Stand up straight with a dumbbell in each hand by your side. Keep your elbows glued to your side and rotate your palms so they are facing forward. Exhale and lift your weights up until the dumbbells are at shoulder level. Inhale and slowly lower the dumbbells back to your starting position.
Alternate Hammer Curl
Start in the Biceps Curl position but with your palms facing your torso like you were holding a can. Keep your upper arm stationary as you begin to curl the right dumbbell up until your reach shoulder level. Hold this position for a second before slowly lowering to the start position. Repeat with the left arm. This equals one repetition.
Start in the high plank position with your hands under your shoulders. Keep your elbows close to your body and begin to lower your body to the floor while you keep your core tight. Once your upper arms are parallel to the floor, push your body back to the starting position.
Medicine Ball Slams
Stand with feet hip-width apart with a medicine ball above your head. Explosively slam the ball into the floor. Catch the ball as it bounces back up. Repeat.
Trainer Tip: Medicine Ball Slams work the whole ball, including your biceps, and they are a great way to work out any anger or stress.
Next time you’re at the gym, don’t forget about those arms! Strong and toned biceps are not only practical for daily life, but also look great in dresses. Just ask Michelle Obama!
1. Ronda Rousey – Even though she didn’t win her last fight, she’s still a winner in our books!
2. Evangeline Lilly – Former Lost star has always had a killer set of guns.
3. Hilary Swank – Hilary Swank must be one of the fittest celebrities in Hollywood. Her Instagram is filled with tons of her workout videos.
4. Michelle Obama – Former First Lady, Michelle Obama, was the first First Lady to inspire a nation of women to do pushups. Just look at those arms?!
5. Brooke Shields – Just like fine wine, Brooke just keeps getting better with age. She praises Ashtanga yoga for keeping her in shape.
6. Angela Basset – A pair of strong, sexy biceps is always the best accessory for the Red Carpet.
7. Britney Spears – Performing almost every night in Vegas keeps Britney in killer shape by doing this plank challenge.
8. Cara Marie – MTV Challenge winner, Cara Marie, has some of the fiercest biceps on tv.
9. Eva Longoria – Hiking is a great way to stay active during your next vacation.
10. Felicity Huffman – Another Desperate Housewives star with killer biceps. There must be something in the water on Wisteria Lane.
11. Carrie Underwood – Carrie loves working out so much that she created her own workout line, Calia by Carrie
12. Paige Hathaway – Fitness trainer Paige Hathaway likes to “pick things up and put them down.”
13. Holly Rilinger – Nike Master Trainer and Bravo’s WorkOut cast member knows how to get people fit.
14. Bella Falconi – Nutrition specialist and ISSA personal trainer, Bella Falconi, has helped thousands of women get healthy and doing the military diet.
15. Christmas Abbott – Crossfitters always have incredibly strong bodies. Look at those triceps pop!
16. Cassey Ho – Cassey Ho, the founder of POP Pilates and PIIT28, shows that you don’t have to lift heavy to have great arms. Something all you need is your own bodyweight.
17. Heidi Powell – If you only follow one celebrity trainer on Instagram, make it Heidi Powell. Not only does she share great fitness tips, but you get a glimpse into her real life.
18. Jeanette Jenkins – Fitness trainer and health coach, Jeanette Jenkins, shares her fitness and nutrition secrets on Instagram.
19. Jen Widerstrom – CrossFit coach, Jen Widerstrom, believes in lifting weights for strong arms. We might have to agree!
20. Tina – Carrots N Cake blogger, Tina, is one fit momma and business owner.
21. Jen Heward – This gym owner is a certified personal trainer who helps people get in great shape.
22. Tamra Judge – This Real Housewives is also a gym owner and fitness competitor in her spare time.
23. Emily Skye – Reebok Global Ambassador and fitness trainer, Emily Skye, has a great body and perfect legs that she works hard for. Follow her Instagram for motivation.
24. Carmel Rodriguez – This elite trainer specializes in calisthenics.
25. Emily Schromm – Former MTV reality star is now a personal trainer kicking butt.
26. Reese Witherspoon – Reese likes to get clean and do a mix of cardio and strength training to stay in shape.
27. Kerry Washington – Kerry always looks great in a sleeveless outfit on the Red Carpet.
28. Miranda Kerr – This model likes to lift weights to keep sculpted arms.
29. Rachel Brathen – Yoga is a great way to get strong arms. Just ask Yoga Girl!
30. Simone Biles – You need strong arms to carry all your Olympic gold medals!