Exercising Biceps for Women

The hub request is for building up biceps. I like to do two types of bicep exercises. One calls for a cable machine, and the other requires a barbell and plates. I am a 52 year old woman. I feel that I am rather strong, but not as strong as a man. So, this information is from a woman's point of view. Ladies, you will not get big, bulging muscles unless you are a body builder and are looking for those results. This information is for the average woman who works out at a gym.

The first exercise uses a cable machine at the gym. Set the pulley at the lowest setting, close to the floor. Use the hand grip made with cloth, not the solid metal hand grip. The hand grip will have the longer cloth strap. Attach the hand grip to the pulley. Stand back about 3 feet from the machine. Place your feet about shoulder width apart. Place the hand that is not holding the hand grip on your hip. Bend your knees lightly. Don't lock your knees in a straight position, relax your knees and legs. You should feel a slight pull as you hold the hand grip down at your side. Keeping your elbow next to your body and your elbow bent, slowly pull the hand grip up to your shoulder in front of you. Now, slowly lower the hand grip. Repeat 5 to 20 times with each arm.

The amount of weight you use is up to you. If you have never lifted weights before, start lifting the weight stack at the lightest setting, and gradually add weight until it feels heavy, but you can pull the hand grip up and down 15 times.

The second exercise requires a barbell and plates. Start with two light plates, 2 1/2 pounds. Place the plates on both ends of the barbell. You can use either a straight barbell or an easy grip barbell. Stand with your knees about shoulder width apart, and bend at the waist to reach the barbell on the floor in front of you. Pick up the barbell and hold it in front of you with arms extended down. Keep your elbows at you side, and bend your elbows to bring the barbell up to your chest. Lower the barbell until your arms are straight down. Slightly bend your knees when you do this.

You will soon realize that if you do one or both of these two exercises everyday, that you will be able to lift more and more weight. Increase the amount of weight a little at a time.

Adding this exercise with a triceps toning exercise will make your arms toned. A good triceps toning exercise is to hold a dumbbell with both hands vertically. With your elbows next to your ears, raise and lower the dumbbell up and down. Repeat this exercise 5 to 20 times.

Good luck with your exercises. Soon you will be much stronger.