Benefits of Doing Bicep Workouts with Dumbbells. Let’s take a look a some of the crucial …Sit in an incline bench with the seat angled back and a dumbbell in each hand. Lift the weights squeezing the biceps when they reach the top of the movement at shoulder level. Then lower the dumbbells to the original position, squeezing the triceps at the bottom portion of the movement.The best dumbbell biceps exercises are the ones that are going to help you to build big arms the fastest. In this video, I’m going to show you dumbbell exerc... Jun 29, 2022 ... Dumbbell Tricep and Bicep Exercises to Build Your Upper Arms · Dumbbell Bicep Curls: Using a pronated (overhand) grip, hold a dumbbell in each ...Aug 18, 2019 · If you’ve always faced difficulties in achieving significant bicep growth, you’re in for a treat. In this video, I’ll cover the top 3 bicep exercises for mas... Dumbbell Kick-Back. 3 sets, 10-12 reps (right side, rest 1 min.) 2. Standing Dumbbell Triceps Extension. Perform a dropset on the final set. 3 sets, 8-10 reps (rest 1 min.) 3. Dumbbell skullcrusher. 3 sets, 10-12 reps ( rest 1 min.)Are you tired of going to the gym or unable to find time for exercise due to a busy schedule? Setting up a home gym could be the perfect solution for you. With the right equipment,...Mar 7, 2023 ... Target Muscles: Biceps, Triceps & Forearms Length: 25 Minutes Equipment Used: Dumbbells & Bench FREE Workout Programs & Meal Guides: ...Bicep curls are a group of weight training exercises in which a person bends their arm towards their body at the elbow in order to make their biceps ...The pectoralis major has an insertion point that extends from the lip on the lateral of the bicipital groove to the lip on the anterior side of the deltoid tuberosity. This muscle ...Aug 9, 2023 ... How to Do the Barbell Biceps Curl. Grip the barbell with an underhand grip around shoulder-width apart. Keep your chest up and your shoulder ...Sep 22, 2021 · 4. Dumbbell Row. What it does: Though it’s more of a back and shoulder exercise, it targets the biceps. By placing this move between two curl exercises, it allows us to keep moving without rest. How to do it: Place a dumbbell on either side of a flat bench. Place your left leg on the bench, bending forward from the waist until your upper body ... Different equipment and grips can be used for this exercise including those using dumbbells, kettlebells, barbells, resistance bands, or cable machines. ... While there are several bicep curl variations, one of the most popular biceps curl …Sit in an incline bench with the seat angled back and a dumbbell in each hand. Lift the weights squeezing the biceps when they reach the top of the movement at shoulder level. Then lower the dumbbells to the original position, squeezing the triceps at the bottom portion of the movement.Nov 17, 2022 · Lie back on an incline bench set to roughly 45-degrees with a dumbbell in each hand. Keep your head, shoulders, and tailbone against the bench throughout the entire movement. Straighten your arms and rotate your palms forward. Keep your palms facing up as you curl both weights toward your biceps. By Jeff Cavaliere MSPT, CSCS. Estimated Read Time: 4 minutes. The best dumbbell biceps exercises are the ones that are going to help you to build big arms the fastest. In …Lat Pulldown: 3 sets x 10 reps. Dumbbell Row: 2 sets x 10 reps. Face Pull: 2 sets x 12 reps. Barbell Curl: 2 sets x 10 reps. Preacher Curl: 2 sets x 15 reps. This workout is available for free in our workout tracker app, where you can see demonstrations of and track your reps and weights for each exercise.Jun 28, 2020 · Mixed-Style Biceps Curl. The mixed-style biceps curl, from fitness director Ebenezer Samuel, C.S.C.S., forces you to perfect your biceps curling technique, right down to the timing of your ... Barbell curls are one of the few bicep isolation exercises that allow you to go heavy (6 to 8 reps) and maintain proper technique. Related article: 15 Best Long Head Bicep Exercises to Get Bigger Arms. 2. Bicep Curl (Dumbbell) Dumbbell curls are another popular bicep isolation exercise that offers unique benefits.Jun 19, 2023 · 1. Neutral Grip Dumbbell Bench Press. Narrow grip pressing is a great way to pack on mass. This dumbbell variation mimics close grip bench press, predominantly targeting the lateral and medial heads of triceps, but provides increased freedom of movement ingrained into dumbbell exercises. Learn how to build bigger biceps with the best dumbbell exercises for each part of your biceps. Find out the science behind concentration curls, incline dumbbell curls, and more. Get tips on grip, …Dumbbell Shoulder Shrugs. Rear Delt, Upper Trap and Rotator Cuff. Let’s see how to do these exercises step-by-step. 1. Seated Dumbbell IYT Raises. The IYT raise is one of the best dumbbell workouts for shoulder muscles because it works on the entire shoulders and upper back. It is performed with lightweight dumbbells.Here’s a 20-minute dumbbell forearm workout that I’d use with most of my athletes: Hammer Curl – 3 sets of 10 reps. Bent Over Rows – 3 sets of 12 reps. Zottman Curl – 2 sets of 12 reps. Wrist Curl – 2 sets of 15 reps. Farmer Walks – 3 sets of 40 steps. Bicep Curl – 2 sets of 20 reps. Finger Curls – 2 sets of 10 reps.Related: 9 Best Short Head Bicep Exercises (Barbell, Dumbbell, EZ Bar, and Cables) 8. Armpit Curl. This is called the armpit curl because you are trying to curl the kettlebell up towards your armpit. It should be noted that this isn’t a bicep isolation exercise. In addition to your biceps, it is going to work your lateral and posterior ...According to Real Female Bodybuilding, as of 2014, the biggest set of female biceps in the world are 20 inches and 20.25 inches respectively. These record-breaking biceps belong to...Sep 28, 2023 · Stand with your feet at shoulder width apart in front of the bench. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. Make sure your shoulders ... This bicep workout with dumbbells is the perfect stand alone bicep dumbbell workout or can be used as a bicep finisher to end your workout session.Grab a dumbbell and place your upper arm on top of the preacher bench or incline bench. Hold the dumbbell at shoulder height. As you inhale, slowly drop the dumbbell until your upper arm is fully extended and your biceps are fully stretched. As you exhale, curl the weight up with your biceps until they are fully clenched and the …Apr 25, 2023 · Use a neutral grip (or hammer curl) to target the long bicep head. Let your arms hang by your sides and pull your shoulder blades back. Keep a slight bend in your hips and keep your abdominals braced. Squeeze the dumbbells to activate the muscles in your upper arms, forearms, and wrists. Hold a dumbbell in each hand, and hold your arms wide at your sides with your elbows pushing in toward your ribs, palms facing up. Perform a wide-grip biceps curl by bending at the elbow. Bend ...So, if you are doing an arm workout each week with 3 short head bicep exercises, you can switch things up pretty frequently. For example: Week 1: Incline Supinating Curls, EZ Bar Preacher Curls, Wide Grip Curls; Week 2: Wide Grip Curls, Dumbbell Preacher Curls, Incline Supinating Curls; Week 3: Inner Bicep Curls, Lying …Barbell curls are one of the few bicep isolation exercises that allow you to go heavy (6 to 8 reps) and maintain proper technique. Related article: 15 Best Long Head Bicep Exercises to Get Bigger Arms. 2. Bicep Curl (Dumbbell) Dumbbell curls are another popular bicep isolation exercise that offers unique benefits.Health experts recommend moderate-intensity exercise on most days of the week. So, you may be surprised to learn that you can get too much exercise. If you exercise often and find ...Tips for sets, reps and weights: Aim for 3-4 sets of 6-12 seated concentration curls.; Start with a lighter weight and increase it gradually as your biceps get stronger.; Remember to maintain strict form throughout the compound exercise, focus on the mind-muscle connection for the best results.. Alternating dumbbell curls (standing position)Nov 21, 2015 ... brutal biceps workout- 6 dumbbell exercises you need to try · 1. Grab a incline bench , set it to around 60 degrees. · 2. Sit on the bench with ...In addition, we've grouped each exercise by the arm muscle group it targets so you have a clear idea of what moves are responsible for growing each muscle. …Muscles Worked: Biceps (the muscles at the front of the upper arms). Stand with soft knees, feet shoulder width apart and abs braced. Each hand should be holding a dumbbell. Keep arms fully extended down by your sides. Pull with your hands towards your chest and shoulders, directing hands slightly outside shoulders.Hammer curls are an alternative to the Biceps Curl which targets muscle groups of the upper and lower arms. Although the exercise is nearly always done with ...Jan 2, 2024 · This 15-Minute Dumbbell Arm Workout Is Designed to Build Muscle, Fast ; This 600-Rep Dumbbell Workout Packs a Full-Body Punch; All It Takes Is One Dumbbell and Two Moves for Serious Upper-Body Gains; Wide-Grip Barbell Curls. Spider Curls. Preacher Curls. Lying High Cable Curls. Concentration Curls. Inner Bicep Curls. Suspension Curls. Chin-Ups. Below you will find the best short head bicep exercises for adding strength, mass, width, and thickness to your upper arms.Feb 15, 2024 · Exercises 1-4: Target Biceps. Exercises 5-8: Target Triceps. Exercises 9-12: Target Shoulders. Proper form is crucial for optimal growth so pay attention to how these are performed. 1. Standing Dumbbell Drag Curl: Drag curls are basic dumbbell curls with a little variation. Jan 19, 2024 · Bicep Curls x 8-12 reps. Start standing tall with an underhand grip and the dumbbells hanging in front of you with your arms extended. Keep the elbows close to the waist and curl the dumbbells up ... Check our definitive list of the most effective short head bicep exercises. Read on for some simple but effective exercises for building bigger biceps using dumbbells. Dumbbell Preacher Curls. …Watch on. Step 1: To begin with hammer curl, hold the dumbbells in each hand perpendicular to the floor, similar to a hammer ( this is why it’s called hammer curl. Step 2: Relax your shoulder, and make sure your elbows are locked in position. Step 3: Bring the weight down slowly, pause, and then back up to the chest.Feb 1, 2021 · Hammer Biceps Curl. Start off by standing with your feet hip width apart. Hold a dumbbell in each hand at your side with your feet apart and your chest held high. Next pinch your shoulder blades together as he begin to curl the dumbbells up until they reached your shoulders. In today’s video we look at the best dumbbell exercises for biceps. We’re going to focus on several areas of training: from strength, to power as well as hyp...Using a controlled motion, lower the dumbbell toward the floor. Stop when your elbow joint is halfway extended, and your arm is parallel with the floor. Squeeze your bicep and curl the dumbbell back to your chest. That’s one rep. Using the top half of the curl will focus the contraction on your short head bicep.The best movements to help trigger growth in your arms are compound exercises. Below are the 11 best compound exercises for biceps: Chin Ups. Inverted Row. Cable Drag Curls. V-Bar Lat Pulldowns. Neutral Grip Pull Ups. One Arm Bent Over Cable Pulls. Supinated Lat Pulldowns.2A: Door curls — 3-4 sets of 20-40 reps. 2B: Towel curls — 3-4 sets of 20-40 reps. If you’re training at home or don’t have access to free weights, then this is the best bicep superset workout routine for you. Although there are “only” four exercises and two exercise pairings in this fast bicep workout, you’re still performing 12 ...For one, experienced lifters know that while muscle activation matters, it isn't the only thing that determines the best muscle-building exercises. Instead, we used a …Benefits of Doing Bicep Workouts with Dumbbells. Let’s take a look a some of the crucial …For a beginner, Pro Tips suggests 5- or 8-pound dumbbells. For an intermediate lifter, try 10- or 12-pound dumbbells. This bicep exercise is usually what first comes to mind when people think of a curl. To do a dumbbell bicep curl: Hold a dumbbell in each hand with an underhand grip. 2.We recommend including dumbbell curls near the end of your workouts. Pick lighter weights, do repetitions through a full range of motion, and perform at least 10 to 12 reps per set. Level of Exercise: Beginner How …This 30-minute dumbbell workout to build your back is designed as a circuit workout. We’ll do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. Rest only briefly (about a minute or so) between circuits. Pete Williams is a NASM-certified personal ...Using a controlled motion, lower the dumbbell toward the floor. Stop when your elbow joint is halfway extended, and your arm is parallel with the floor. Squeeze your bicep and curl the dumbbell back to your chest. That’s one rep. Using the top half of the curl will focus the contraction on your short head bicep.Hammer curls are an alternative to the Biceps Curl which targets muscle groups of the upper and lower arms. Although the exercise is nearly always done with ...Trisets for the biceps!! 5 variations of curls to target those biceps using trisets to truly make this a very intense session! This bicep workout is about us... Apr 13, 2021 · Stand with your legs shoulder-width apart. Hold a dumbbell in each hand, and keep your arms wide at your sides with your elbows pushing in toward your ribs, palms facing up. Perform a wide-grip ... Stand upright with a shoulder-wide grip holding a dumbbell in your right hand. Place your left hand on your torso or hip for stability. Extend your right arm overhead so it is perpendicular to the floor. Keeping your elbow pinned in place, lower the dumbbell to the back of your neck.Exercise and ATP - ATP is the source of energy that makes exercise work. Learn about the chemical processes that turn ATP into energy. Advertisement For your muscles -- in fact, fo...Back & Biceps Workout. + TIMER. + SETS. Upper body strength is expressed, primarily, through the strength in our arms and the muscles on our back. The Back and Biceps workout uses barbells for a targeted workout on a critical muscle group. Extra Credit: Use 8kg+ (16lb+) dumbbells. Add to Bookmarks.Mar 10, 2020 · Take 2 seconds to lift the weight, twisting your hands inward at the top, and 2 seconds to lower. Perform them with one arm at a time or both—it's up to you. If you have trouble connecting your mind to the muscles, go one at a time. If you're short on training time, work both arms at once. Jan 9, 2024 ... 5 dumbbell exercises for stronger biceps · Bicep curls · Hammer curls · Concentration curls · Preacher curls · Decline bicep curl...This arm workout with dumbbells focuses on strengthening and toning your biceps, triceps and shoulders. With 30 minutes of nothing but arm exercises to test ... Aug 21, 2021 · Method 1: Rest-Pause Training. To kick your biceps workout with dumbbells off, we're going to implement rest-pause training. This is a method of training where you combine all your sets for an exercise into just one long set - instead of doing them separately. Illustrating its effectiveness is a recent 2019 study. I have really bad bicep insertions so I struggled getting decent looking biceps. I found that bombarding it with volume spread over 3-4 days a week, working it with exercises that have different range peak of contraction (incline/bayesian or preacher or regular curl) to work the best. Bicep is a small muscle so it heals relatively quick (1-2 days).4. Close Grip Dumbbell Press. Exercise highlight: it’s a compound exercise that places less stress on the elbows. The close grip dumbbell press works your chest and shoulders too, though your triceps are the primary working muscle and the driving force behind this compound push exercise.5. Chest Supported Dumbbell Curl aka Spider Curl. Chest Supported Dumbbell Curl. Watch on. Similar to a concentration curl, the spider curl requires a slow controlled movement. With full isolation of both biceps, the spider curl is one of the best dumbbell bicep exercises to build bigger, stronger arms.Back & Biceps Workout. + TIMER. + SETS. Upper body strength is expressed, primarily, through the strength in our arms and the muscles on our back. The Back and Biceps workout uses barbells for a targeted workout on a critical muscle group. Extra Credit: Use 8kg+ (16lb+) dumbbells. Add to Bookmarks.Jan 2, 2024 · This 15-Minute Dumbbell Arm Workout Is Designed to Build Muscle, Fast ; This 600-Rep Dumbbell Workout Packs a Full-Body Punch; All It Takes Is One Dumbbell and Two Moves for Serious Upper-Body Gains; Sep 22, 2021 · 4. Dumbbell Row. What it does: Though it’s more of a back and shoulder exercise, it targets the biceps. By placing this move between two curl exercises, it allows us to keep moving without rest. How to do it: Place a dumbbell on either side of a flat bench. Place your left leg on the bench, bending forward from the waist until your upper body ... So, if you are doing an arm workout each week with 3 short head bicep exercises, you can switch things up pretty frequently. For example: Week 1: Incline Supinating Curls, EZ Bar Preacher Curls, Wide Grip Curls; Week 2: Wide Grip Curls, Dumbbell Preacher Curls, Incline Supinating Curls; Week 3: Inner Bicep Curls, Lying …6 Best Bicep Exercises For Women. Here are six of the best biceps exercises for women. Many of my clients have had great success with these movements over the years, and I'm confident you will too. 1. Dumbbell Bicep Curl: Walk into any gym, and you will likely see someone performing biceps curls.Overview. Total Time: 30–45 minutes. Level: Intermediate to advanced. Equipment Needed: Dumbbells; a barbell with weight plates; a chair, weight bench, or ball; and a resistance band. What to Expect: This workout has four supersets total. Two supersets focus on the back muscles, and two focus on the biceps.In today’s video we look at the best dumbbell exercises for biceps. We’re going to focus on several areas of training: from strength, to power as well as hyp...When we think of getting fit, most of us think of walking, running and other cardiovascular-based exercise. Although these are great ways to be active, many of us tend to avoid str...Mar 10, 2020 · Take 2 seconds to lift the weight, twisting your hands inward at the top, and 2 seconds to lower. Perform them with one arm at a time or both—it's up to you. If you have trouble connecting your mind to the muscles, go one at a time. If you're short on training time, work both arms at once. Exercise and ATP - ATP is the source of energy that makes exercise work. Learn about the chemical processes that turn ATP into energy. Advertisement For your muscles -- in fact, fo...The bicep and tricep muscles are located in the upper arm between the shoulder and elbow joint. The triceps are the posterior arm muscles, supplied by the radial nerve. The biceps ...Tips for sets, reps and weights: Aim for 3-4 sets of 6-12 seated concentration curls.; Start with a lighter weight and increase it gradually as your biceps get stronger.; Remember to maintain strict form throughout the compound exercise, focus on the mind-muscle connection for the best results.. Alternating dumbbell curls (standing position)According to Real Female Bodybuilding, as of 2014, the biggest set of female biceps in the world are 20 inches and 20.25 inches respectively. These record-breaking biceps belong to...
The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout. . Videos of gay massage
Mar 14, 2023 ... 1. Standing Kettlebell Bicep Curl · Stand with your feet hip-width apart, dumbbells down at your sides. · Step back with your right foot, bending&nbs...30% of your daily calories should come from fat. Fill in the rest of your calories with carbs. Spread your protein intake throughout the day in 4-5 servings. Consume a post-workout meal that contains 0.4-0.5g/kg protein and 0.8-1.5g carbs. If you’re not already, add creatine to your supplement regime.Dumbbell Shoulder Shrugs. Rear Delt, Upper Trap and Rotator Cuff. Let’s see how to do these exercises step-by-step. 1. Seated Dumbbell IYT Raises. The IYT raise is one of the best dumbbell workouts for shoulder muscles because it works on the entire shoulders and upper back. It is performed with lightweight dumbbells.Health experts recommend moderate-intensity exercise on most days of the week. So, you may be surprised to learn that you can get too much exercise. If you exercise often and find ...Home beginner bicep workout. 1: Dumbbell curls — 3-5 sets of 6-12 reps. 2: Plate curls — 3-5 sets of 8-15 reps. 3: Banded curls — 3 sets of 15-30 reps. If you need an at home bicep workout specifically designed for beginners, make sure to try the routine below. Again, there’s no need to do a ton of different exercises.February 20, 2024. Find the best whiskey, tequila, and more with the MEN'S JOURNAL Spirits Awards. NEWSLETTERS. These 15 bicep exercises create one awesome bicep workout, stimulate growth, help ...Aug 8, 2023 · You’ll need an assortment of different dumbbells (or one adjustable pair ), and you can expect this regimen to take 15 to 20 minutes to complete. Standing Dumbbell Hammer Curl: 3 x 6. Incline ... Different equipment and grips can be used for this exercise including those using dumbbells, kettlebells, barbells, resistance bands, or cable machines. ... While there are several bicep curl variations, one of the most popular biceps curl …By Jeff Cavaliere MSPT, CSCS. Estimated Read Time: 4 minutes. The best dumbbell biceps exercises are the ones that are going to help you to build big arms the fastest. In …The pectoralis major has an insertion point that extends from the lip on the lateral of the bicipital groove to the lip on the anterior side of the deltoid tuberosity. This muscle ...Nov 7, 2022 ... Begin standing tall with your feet about hip-width apart. · Hold one dumbbell in each hand. · Keep your upper arms stable and shoulders relaxed, ...Dec 27, 2021 ... Doing regular rows and bicep curls is effective, but in a full workout can get tedious or even boring. A great way to combat this is to mix up ....
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Among us download free | Lie down on an incline bench. Hold a dumbbell in each hand, resting them on your thighs. Keep your feet on the floor. Press the weights over your body as you extend …Tip #3: Supination of the Wrist. Another way to emphasize the long head in exercises that involve the use of dumbbells is by supinating your wrists to a greater extent. Now keep in mind that both heads are responsible for supinating the wrists. However, as stated in this biomechanical analysis study by Miller and Colleagues: "the short head is ...Back & Biceps Workout. + TIMER. + SETS. Upper body strength is expressed, primarily, through the strength in our arms and the muscles on our back. The Back and Biceps workout uses barbells for a targeted workout on a critical muscle group. Extra Credit: Use 8kg+ (16lb+) dumbbells. Add to Bookmarks....
Download teamviewer for pc | Mar 10, 2020 · Take 2 seconds to lift the weight, twisting your hands inward at the top, and 2 seconds to lower. Perform them with one arm at a time or both—it's up to you. If you have trouble connecting your mind to the muscles, go one at a time. If you're short on training time, work both arms at once. Nov 23, 2023 · Hold a dumbbell in each hand with arms fully extended and palms facing up. Curl the dumbbells upwards while keeping your upper arms stationary. Stop the movement when the dumbbells are at shoulder level, and your biceps are fully contracted. At the top of the curl, rotate your wrists so that your palms face downwards. ...
Theoretical yield | Hold a dumbbell in each hand, and hold your arms wide at your sides with your elbows pushing in toward your ribs, palms facing up. Perform a wide-grip biceps curl by bending at the elbow. Bend ...Related: 9 Best Short Head Bicep Exercises (Barbell, Dumbbell, EZ Bar, and Cables) 8. Armpit Curl. This is called the armpit curl because you are trying to curl the kettlebell up towards your armpit. It should be noted that this isn’t a bicep isolation exercise. In addition to your biceps, it is going to work your lateral and posterior ......
Local taxis near me | Drag Curl. Barbell. 4. 12-15. 60 sec. Perform as you would the conventional dumbbell curl, but stand tall and drive your elbows back as you curl so the head of each dumbbell touches the front of your body throughout the rep. (Keep your palms facing up the whole time). Dumbbells. For a beginner, Pro Tips suggests 5- or 8-pound dumbbells. For an intermediate lifter, try 10- or 12-pound dumbbells. This bicep exercise is usually what first comes to mind when people think of a curl. To do a dumbbell bicep curl: Hold a dumbbell in each hand with an underhand grip. 2.Stand upright with a shoulder-wide grip holding a dumbbell in your right hand. Place your left hand on your torso or hip for stability. Extend your right arm overhead so it is perpendicular to the floor. Keeping your elbow pinned in place, lower the dumbbell to the back of your neck....
Drywall repair | Sep 21, 2023 ... Do this for three sets, eight to 12 reps, targeting the short head of your biceps for that peak. Next up, dumbbell hammer curls, also three sets ...Some of the most effective exercises include barbell curls, dumbbell curls, preacher curls, and cable curls. The barbell curl is a basic exercise that can be used to activate all three heads of the biceps. To perform this exercise, hold a barbell with an overhand grip and let it hang at arm’s length.We recommend including dumbbell curls near the end of your workouts. Pick lighter weights, do repetitions through a full range of motion, and perform at least 10 to 12 reps per set. Level of Exercise: Beginner How …...
S p 500 historical prices | When we think of getting fit, most of us think of walking, running and other cardiovascular-based exercise. Although these are great ways to be active, many of us tend to avoid str...Health experts recommend moderate-intensity exercise on most days of the week. So, you may be surprised to learn that you can get too much exercise. If you exercise often and find ...Workout 1: Starter. 1: Hammer curls — 3-5 sets of 8-12 reps. 2: Dumbbell curls — 3-5 sets of 10-15 reps. 3: Cable curls — 3-5 sets of 12-20 reps. 4: Curl to press — 3-5 sets of 12-20 reps. This is the best bicep workout for women who want a simple yet effective routine for toning the front of their arms....