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  1. #1
    Registered User anjanjanja's Avatar
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    Whats a good bicep workout for women?

    I want to gain muscle and I am trying hard to get my biceps showing. I am currently doing this 2 days per week with some variation, I usually choose three of theses exercises =

    10 x 3 Dumbbell Curl - 6/7 kg
    10 x 3 Alternate hammer curl palms facing in - 6/7 kg
    10 x 3 one arm preacher curl - 5 kg
    6 x 3 - barbell curl - 15 kg (can't do more reps and can't reduce weight on barbell)

    on my bicep day I also do back (pull ups and cable row etc, which works my biceps)

    is this okay? should I be doing any another exercise instead of what I am doing?

    I have, up until last week, on average been going 3 sets with 10 repetitions to gain strength and to learn how to keep good form. now I think that I have pretty good form and I feel strong so I think I will start doing heavier weights and fewer repetitions but before doing that I want to know what you guys think about the exercises that I have chosen. should i do them in any specific order?

    What bicep exercises do you do? how many reps, sets and what weights?

    Thank you for your feedback!
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  2. #2
    Registered User dalkristel's Avatar
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    Originally Posted by anjanjanja View Post
    I want to gain muscle and I am trying hard to get my biceps showing. I am currently doing this 2 days per week with some variation, I usually choose three of theses exercises =

    10 x 3 Dumbbell Curl - 6/7 kg
    10 x 3 Alternate hammer curl palms facing in - 6/7 kg
    10 x 3 one arm preacher curl - 5 kg
    6 x 3 - barbell curl - 15 kg (can't do more reps and can't reduce weight on barbell)

    on my bicep day I also do back (pull ups and cable row etc, which works my biceps)

    is this okay? should I be doing any another exercise instead of what I am doing?

    I have, up until last week, on average been going 3 sets with 10 repetitions to gain strength and to learn how to keep good form. now I think that I have pretty good form and I feel strong so I think I will start doing heavier weights and fewer repetitions but before doing that I want to know what you guys think about the exercises that I have chosen. should i do them in any specific order?

    What bicep exercises do you do? how many reps, sets and what weights?

    Thank you for your feedback!
    Sounds like you are doing fine to me - I do dumbbell curls, cable curls, hammer curls and preacher curls too I tend to do three exercises for each muscle. Four sets of 8 to 12 reps but sometimes I do to failure or I also like to pyramid train going up or down with the weights. Variety is good for me otherwise I get bored!
    Sometimes I feel like giving up....

    Then I remember I have a lot of mother****ers to prove wrong!
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  3. #3
    Banned Kemo1990's Avatar
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    cut down to two...biceps are a small muscle
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  4. #4
    Spring Cutting! Botika's Avatar
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    I really like cross body bicep curls. I also do narrow (reverse) grip chinups which give my bi's a good workout.
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  5. #5
    Plain Jane Who Lifts **** kimm4's Avatar
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    I prefer bb curls, close grip chinups, hammer rope curls and HS (plate load) single arm 21's.

    I only do a few exercises a week though because isolation work isn't as important to me. I keep my main focus on my bigger lifts.
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  6. #6
    Registered User nemesix's Avatar
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    Something with very high reps and low weight. You could just do bicep cable curls 40,30,20,10,10.. then do barbell curls 10,10,20,30,40
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  7. #7
    Bulking freebirdmac's Avatar
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    Originally Posted by anjanjanja View Post
    I want to gain muscle and I am trying hard to get my biceps showing. I am currently doing this 2 days per week with some variation, I usually choose three of theses exercises =

    10 x 3 Dumbbell Curl - 6/7 kg
    10 x 3 Alternate hammer curl palms facing in - 6/7 kg
    10 x 3 one arm preacher curl - 5 kg
    6 x 3 - barbell curl - 15 kg (can't do more reps and can't reduce weight on barbell)

    on my bicep day I also do back (pull ups and cable row etc, which works my biceps)

    is this okay? should I be doing any another exercise instead of what I am doing?

    I have, up until last week, on average been going 3 sets with 10 repetitions to gain strength and to learn how to keep good form. now I think that I have pretty good form and I feel strong so I think I will start doing heavier weights and fewer repetitions but before doing that I want to know what you guys think about the exercises that I have chosen. should i do them in any specific order?

    What bicep exercises do you do? how many reps, sets and what weights?

    Thank you for your feedback!
    It takes time to build so have patience. I'd also switch it up and work tris with back and bis with chest. Or do arms with shoulders. Just give a couple of days between arms and back/chest workouts. Stay in the 10 rep range. Mostly just have patience.
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  8. #8
    Registered User anjanjanja's Avatar
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    Originally Posted by nemesix View Post
    Something with very high reps and low weight. You could just do bicep cable curls 40,30,20,10,10.. then do barbell curls 10,10,20,30,40
    why do you recommend low weight high rep?

    Correct me if im wrong, im very new to this whole thing of building muscle.. I though that low rep with heavy weight builds muscle mass and that low weight with high rep increases strength but doesnt give you big muscles. ?
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  9. #9
    Registered User dalkristel's Avatar
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    Originally Posted by Kemo1990 View Post
    cut down to two...biceps are a small muscle
    I would be happy to cut down to two for the biceps as I said I like to do three normally per muscle. I know this isn't my thread but can I ask would you recommend more for the triceps? Am I right doing three exercises for triceps? Thanks.
    Sometimes I feel like giving up....

    Then I remember I have a lot of mother****ers to prove wrong!
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  10. #10
    Registered User acrawlingchaos's Avatar
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    Originally Posted by anjanjanja View Post
    I want to gain muscle and I am trying hard to get my biceps showing. I am currently doing this 2 days per week with some variation, I usually choose three of theses exercises =

    10 x 3 Dumbbell Curl - 6/7 kg
    10 x 3 Alternate hammer curl palms facing in - 6/7 kg
    10 x 3 one arm preacher curl - 5 kg
    6 x 3 - barbell curl - 15 kg (can't do more reps and can't reduce weight on barbell)

    on my bicep day I also do back (pull ups and cable row etc, which works my biceps)

    is this okay? should I be doing any another exercise instead of what I am doing?

    I have, up until last week, on average been going 3 sets with 10 repetitions to gain strength and to learn how to keep good form. now I think that I have pretty good form and I feel strong so I think I will start doing heavier weights and fewer repetitions but before doing that I want to know what you guys think about the exercises that I have chosen. should i do them in any specific order?

    What bicep exercises do you do? how many reps, sets and what weights?

    Thank you for your feedback!
    Originally Posted by dalkristel View Post
    I would be happy to cut down to two for the biceps as I said I like to do three normally per muscle. I know this isn't my thread but can I ask would you recommend more for the triceps? Am I right doing three exercises for triceps? Thanks.
    Advice on isolation movements will be dependent on the routine as a whole and diet.

    If you are in a caloric deficit, I would question the value of even including any isolation movements.
    If you are not disproportionate, I would limit isolations to a single movement, or at most 2.
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  11. #11
    Bulking freebirdmac's Avatar
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    Originally Posted by dalkristel View Post
    I would be happy to cut down to two for the biceps as I said I like to do three normally per muscle. I know this isn't my thread but can I ask would you recommend more for the triceps? Am I right doing three exercises for triceps? Thanks.
    2-3 exercises is plenty.
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  12. #12
    wants to get jacked... Maxime1's Avatar
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    Currently doing-

    3 excercises.

    decline db curls-4 sets

    Cable curls-3 sets

    Barbell curls-4 sets
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  13. #13
    Registered User anjanjanja's Avatar
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    Originally Posted by Botika View Post
    I really like cross body bicep curls. I also do narrow (reverse) grip chinups which give my bi's a good workout.
    Thank you I looked up the cross body bicep curls, I'll try them on friday! Wish my gym had a chinup bar where I could do a close grip, the one we have is really wide.
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  14. #14
    Registered User dalkristel's Avatar
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    Originally Posted by freebirdmac View Post
    2-3 exercises is plenty.
    Thank you x
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