20 Best Bicep Exercise For Women (2023 Updated)

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The bicep muscle is located on the front of the upper arm between the shoulder and the elbow. The biceps muscle is used to flex the elbow, which is the movement required to bring the hand toward the shoulder.

The biceps muscle is also used to supinate the forearm, which is the movement required to turn the palm of the hand from facing downward to facing forward.

There are a variety of bicep exercises that women can do in order to strengthen the muscle. One such exercise is the standing dumbbell curl. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.

Keeping your elbows close to your sides, slowly curl the dumbbells up to shoulder level. Return to the starting position and repeat.

Another bicep exercise that women can do is the seated dumbbell curl. To do this exercise, sit on a bench with your feet flat on the floor and hold a dumbbell in each hand with your palms facing your thighs.

Keeping your elbows close to your sides, slowly curl the dumbbells up to shoulder level. Return to the starting position and repeat.

In addition to dumbbell curls, women can also do bicep exercises with resistance bands. One such exercise is the standing resistance band curl. To do this exercise, stand on the center of a resistance band and hold the handles of the band with your palms facing forward.

Keeping your elbows close to your sides, slowly curl your hands up to shoulder level. Return to the starting position and repeat.

No matter what type of bicep exercise you choose to do, it is important to use proper form in order to avoid injury and to get the most out of the exercise. When performing any type of bicep curl, be sure to keep your back straight and avoid swinging the weights.

In addition, be sure to breathe throughout the exercise and to focus on contracting the biceps muscle.

20 Best Bicep Exercise For Women

Product Image Product Name Features Price

Titan Fitness Bicep Tricep Curl Machine

  • Bicep curls and Tricep extensions in one machine
  • Olympic style plate loadable
  • High-quality vinyl padding to minimize discomfort

DMoose Fitness Arm Curl Blaster Thick

  • Gives muscles an instant and massive pump
  • Allows biceps and triceps isolation
  • Encourages mind and muscle connection

Wonder Arms Total Arm Workout System

  • Imported from China.
  • Firm and Fabulous Arms in Minutes a Day!
  • Less stress on joints!

XMark Fitness XMark 28mm Olympic EZ Curl Bar Brass Bushings with Texas Star 115 lb. Olympic Plate Weight Set, Triceps Press, Preacher Curls, Bicep Cur

  • 115 lb Set

Core Prodigy Cannon Curl – Arm and Bicep Support / Arm Blaster

  • The Cannon Curl can be adjusted for individual users needs. To adjust, see instructions in the product description below.

Marcy Standard Curl Bar/Dumbbell Handle Combo

  • Standard

Body Solid GCBT380 Cam Series Bicep Tricep Machine

  • Raise or lower the adjustable seat for proper positioning
  • Ultra-thick DuraFirm upholstery provides maximum comfort
  • Positioned at a 30 degree angle for precise biomechanical movement

Marcy Triceps/Biceps Combo

  • Two safety spin locks
  • Isolates biceps, triceps, and forearms
  • Measures 48 inches x 5 inches x 2 inches

Titan Heavy Duty Arm Isolator Blaster Body Building Bomber Bicep Curl

  • Isolator height: 4-in
  • Strap adjusts from 11-in – 17-in
  • Material: Solid Steel- Max supported weight: 50 lb dumbbells or 100 lb curl bar

Body Solid Bb23 Bicep Bomber

  • Webbed nylon helps enhance the durability of this bicep bomber
  • Neoprene neck pad offers added comfort while weight lifting

Marcy 150 Pound Weight Stack Home Gym with Arm Press

  • Dimensions (Overall): 68.0 inches (L) x 36.0 inches (W) x 79.0 inches (H)
  • Material: Steel (Frame)
  • Seat Material: Vinyl

Synergee EZ Curl Bars – Red

  • Number of Pieces: 1
  • Overall Length: 47.25 inches
  • Weight: 19 pounds

Tuff Biceps Blaster, Green

  • Contoured design isolates your arms and shoulders as you lift.
  • Made of aluminum alloy so these will not bend.
  • 7mm thickness neck padding for extreme comfort.

RDX Tricep Rope Handle Gym Rubber Pull Down Bicep Cable Attachment Exercises

  • (Single), Size

Body-Solid Pro Dual Bicep & Tricep Machine (No Weight Stack)

  • Adjustable arm pad is ergonomically designed to fit multiple users and eliminate unwanted shoulder movements. ; Seat.
  • 5-position gas-assisted adjustable seat with back support gives users a comfortable, stable platform to help isolate movement. ; Handles.

Marcy Olympic Strength Cage

  • Multi-handle pull-up station with wide and narrow grips
  • Ideal for cardiovascular and muscle strength training
  • Assembled dimensions: 60L x 46W x 86H inches

Powerball Powerpsin Shoulder and Tricep Exerciser, Shoulder Rehabilitation & Arm Toner

  • Powerful, efficient upper body & arm exerciser which rapidly tones or builds muscle depending on the spin speed of the internal steel ball
Titan Fitness Bicep Tricep Curl Machine
  • Bicep curls and Tricep extensions in one machine
  • Olympic style plate loadable
  • High-quality vinyl padding to minimize discomfort
DMoose Fitness Arm Curl Blaster Thick
  • Gives muscles an instant and massive pump
  • Allows biceps and triceps isolation
  • Encourages mind and muscle connection
Wonder Arms Total Arm Workout System
  • Imported from China.
  • Firm and Fabulous Arms in Minutes a Day!
  • Less stress on joints!
XMark Fitness XMark 28mm Olympic EZ Curl Bar Brass Bushings with Texas Star 115 lb. Olympic Plate Weight Set, Triceps Press, Preacher Curls, Bicep Cur
  • 115 lb Set
Core Prodigy Cannon Curl – Arm and Bicep Support / Arm Blaster
  • The Cannon Curl can be adjusted for individual users needs. To adjust, see instructions in the product description below.
Marcy Standard Curl Bar/Dumbbell Handle Combo
  • Standard
Body Solid GCBT380 Cam Series Bicep Tricep Machine
  • Raise or lower the adjustable seat for proper positioning
  • Ultra-thick DuraFirm upholstery provides maximum comfort
  • Positioned at a 30 degree angle for precise biomechanical movement
Marcy Triceps/Biceps Combo
  • Two safety spin locks
  • Isolates biceps, triceps, and forearms
  • Measures 48 inches x 5 inches x 2 inches
Titan Heavy Duty Arm Isolator Blaster Body Building Bomber Bicep Curl
  • Isolator height: 4-in
  • Strap adjusts from 11-in – 17-in
  • Material: Solid Steel- Max supported weight: 50 lb dumbbells or 100 lb curl bar
Body Solid Bb23 Bicep Bomber
  • Webbed nylon helps enhance the durability of this bicep bomber
  • Neoprene neck pad offers added comfort while weight lifting
Marcy 150 Pound Weight Stack Home Gym with Arm Press
  • Dimensions (Overall): 68.0 inches (L) x 36.0 inches (W) x 79.0 inches (H)
  • Material: Steel (Frame)
  • Seat Material: Vinyl
Synergee EZ Curl Bars – Red
  • Number of Pieces: 1
  • Overall Length: 47.25 inches
  • Weight: 19 pounds
Tuff Biceps Blaster, Green
  • Contoured design isolates your arms and shoulders as you lift.
  • Made of aluminum alloy so these will not bend.
  • 7mm thickness neck padding for extreme comfort.
RDX Tricep Rope Handle Gym Rubber Pull Down Bicep Cable Attachment Exercises
  • (Single), Size
Body-Solid Pro Dual Bicep & Tricep Machine (No Weight Stack)
  • Adjustable arm pad is ergonomically designed to fit multiple users and eliminate unwanted shoulder movements. ; Seat.
  • 5-position gas-assisted adjustable seat with back support gives users a comfortable, stable platform to help isolate movement. ; Handles.
Marcy Olympic Strength Cage
  • Multi-handle pull-up station with wide and narrow grips
  • Ideal for cardiovascular and muscle strength training
  • Assembled dimensions: 60L x 46W x 86H inches
Powerball Powerpsin Shoulder and Tricep Exerciser, Shoulder Rehabilitation & Arm Toner
  • Powerful, efficient upper body & arm exerciser which rapidly tones or builds muscle depending on the spin speed of the internal steel ball

1. Titan Fitness Bicep Tricep Curl Machine

Titan Fitness Bicep Tricep Curl Machine

  • Bicep curls and Tricep extensions in one machine
  • Olympic style plate loadable
  • High-quality vinyl padding to minimize discomfort
  • Heavy duty steel frame construction
  • Intuitive adjustable pin design

Check Latest Price

Sold By Price
Amazon.com – Seller
eBay – titan_fitness
Walmart – Titan Manufacturing and Distributing, Inc.
Titan Fitness

Product Details

Specifications

Details
Resistance Method Body Weight

Reviews From Real Customers

Dave H
andre c.
Chris W

2. DMoose Fitness Arm Curl Blaster Thick

DMoose Fitness Arm Curl Blaster Thick

  • Gives muscles an instant and massive pump
  • Allows biceps and triceps isolation
  • Encourages mind and muscle connection
  • Promotes proper exercise technique

Check Latest Price

Sold By Price
Amazon.com – Seller
SportsRidge.com

Product Details

Specifications

Details
Style Dumbbell
Item Dimensions LxWxH 24 x 3.5 x 0.19 inches
Item Package Dimensions L x W x H 23.88 x 4.22 x 2.88 inches
Outer Material Aluminum
Sport Type Weightlifting

Reviews From Real Customers

Lena J.S.
Iqbal
The S.

3. Wonder Arms Total Arm Workout System

Wonder Arms Total Arm Workout System

  • Imported from China.
  • Firm and Fabulous Arms in Minutes a Day!
  • Less stress on joints!
  • Great For All Fitness Levels.
  • Get Amazing Results at Home!

Check Latest Price

Sold By Price
Amazon.com – Seller
eBay
Bonanza
As Seen on TV Web Store

Product Details

Specifications

Details
Units in Package 1
Warnings Always inspect bands for wear or damage prior to every workout. Eye protection and proper techniques are always recommended. Consult your physician before beginning any exercise program. Use bands only as intended. Use caution.

Reviews From Real Customers

sally306
trish.l
chag.us.5qzi2en

4. Marcy Diamond Smith Cage Workout Machine Total Body Training Home Gym System

Marcy Diamond Smith Cage Workout Machine Total Body Training Home Gym System

Check Latest Price

Sold By Price
Amazon.com – Seller
eBay – spreetail
Walmart – Spreetail
VMInnovations

Product Details

Specifications

Details
Maximum user weight 300 pounds
Rack 600 pounds
Leg developer 100 pounds
Cross-over, let pull 200 pounds
Steel tubing 2 x 2.75 inches, 2-inch 14-gauge square tubing

Reviews From Real Customers

kovach87
rendrich
Ross

5. XMark Fitness XMark 28mm Olympic EZ Curl Bar Brass Bushings with Texas Star 115 lb. Olympic Plate Weight Set, Triceps Press, Preacher Curls, Bicep Cur

XMark Fitness XMark 28mm Olympic EZ Curl Bar Brass Bushings with Texas Star 115 lb. Olympic Plate Weight Set, Triceps Press, Preacher Curls, Bicep Cur

  • 115 lb Set

Check Latest Price

Sold By Price
Amazon.com – Seller

Product Details

Specifications

Details
Style 04) BAR AND 115 LB SET
Sport Type Bodybuilding
Grip Size 28 millimeters
Grip Type Knurled

Reviews From Real Customers

bendingunit1
johnnielow5150
md69boss429

6. Titan Fitness Preacher Curl Station

Titan Fitness Preacher Curl Station

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eBay – titan_fitness
Walmart – Titan Manufacturing and Distributing, Inc.
Titan Fitness

Product Details

Specifications

Details
Suggested Users Mens

Reviews From Real Customers

LEONARD N
Eric E.
john i.

7. Core Prodigy Cannon Curl – Arm and Bicep Support / Arm Blaster

Core Prodigy Cannon Curl - Arm and Bicep Support / Arm Blaster

  • The Cannon Curl can be adjusted for individual users needs. To adjust, see instructions in the product description below.
  • Constructed with thick gauge aluminum. Padded elbow and neck pad (now thicker) for comfort, support, and stability.
  • The Cannon Curl perfectly supports your elbows and enables you to keep the correct posture during curls.

Check Latest Price

Sold By Price
Amazon.com – Seller
eBay
Sears – Ami Ventures Inc
SportsRidge.com

Product Details

Specifications

Details
Item Package Dimensions L x W x H 22.99 x 4.02 x 2.01 inches
Style Arm Blaster Only

Reviews From Real Customers

limo_rich
stephkisan
carlscala1

8. Marcy Standard Curl Bar/Dumbbell Handle Combo

Marcy Standard Curl Bar/Dumbbell Handle Combo

  • Standard

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eBay
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DICK’S Sporting Goods

Product Details

Specifications

Details
Manufacturer Part Number SDC10.1
Product Name Apex Strength Equipment
Product Type Curl Bar
Height 47.5″
Width 1″

Reviews From Real Customers

Cf92
Jod

9. Body Solid GCBT380 Cam Series Bicep Tricep Machine

Body Solid GCBT380 Cam Series Bicep Tricep Machine

  • Raise or lower the adjustable seat for proper positioning
  • Ultra-thick DuraFirm upholstery provides maximum comfort
  • Positioned at a 30 degree angle for precise biomechanical movement
  • V-Bar handle for to blast out a burning set of arm curls
  • Adjustable lifting arm can be positioned upward for Triceps workout

Check Latest Price

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Amazon
eBay
Walmart
Gopher Sport

Product Details

Specifications

Details
Manufacturer Part Number GCBT380
Product Line Cam
Product Model GCBT380
Product Name Biceps & Triceps Machine
Product Type Bicep/Tricep Machine

Reviews From Real Customers

fitness-superstore.co.uk
Ian B.
David S.

10. Marcy Triceps/Biceps Combo

Marcy Triceps/Biceps Combo

  • Two safety spin locks
  • Isolates biceps, triceps, and forearms
  • Measures 48 inches x 5 inches x 2 inches

Check Latest Price

Sold By Price
Amazon
eBay
Walmart
DICK’S Sporting Goods

Product Details

Specifications

Details
Item Package Dimensions L x W x H 48.27 x 5.83 x 1.81 inches
Item Dimensions LxWxH 47 x 4 x 3 inches
Suggested Users Unisex-adult
Model Year 2010
Sport Type Weightlifting

Reviews From Real Customers

digdude
AmatureBodybuilder
Wyd21

11. Titan Heavy Duty Arm Isolator Blaster Body Building Bomber Bicep Curl

Titan Heavy Duty Arm Isolator Blaster Body Building Bomber Bicep Curl

  • Isolator height: 4-in
  • Strap adjusts from 11-in – 17-in
  • Material: Solid Steel- Max supported weight: 50 lb dumbbells or 100 lb curl bar

Check Latest Price

Sold By Price
Amazon
Titan Fitness

Product Details

Specifications

Details
Assembled Product Dimensions (L x W x H) 23.60 x 4.72 x 4.50 Inches

Reviews From Real Customers

1ddub
Daniel H
Stanley D

12. Body Solid Bb23 Bicep Bomber

Body Solid Bb23 Bicep Bomber

  • Webbed nylon helps enhance the durability of this bicep bomber
  • Neoprene neck pad offers added comfort while weight lifting
  • Diligently designed to support a weight capacity of up to 1000 lbs

Check Latest Price

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Amazon
eBay
Walmart
DICK’S Sporting Goods

Product Details

Specifications

Details
Belt Material Nylon
Weight Capacity 1000 lbs
Neck Pad Material Neoprene
Length 22.8″
Width 4.10″

Reviews From Real Customers

morpheeus25
Jim2001
s1ncopas

13. Marcy 150 Pound Weight Stack Home Gym with Arm Press

Marcy 150 Pound Weight Stack Home Gym with Arm Press

  • Dimensions (Overall): 68.0 inches (L) x 36.0 inches (W) x 79.0 inches (H)
  • Material: Steel (Frame)
  • Seat Material: Vinyl
  • Assembly Details: Adult assembly required, tools not provided
  • Targeted Muscle Area: Total Body, Legs, Chest, Back, Arms, ABS

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Marcy

Product Details

Specifications

Details
Size Standard

Reviews From Real Customers

MH99
ana.f
Vito Cialella

14. Synergee EZ Curl Bars – Red

Synergee EZ Curl Bars - Red

  • Number of Pieces: 1
  • Overall Length: 47.25 inches
  • Weight: 19 pounds
  • Targeted Muscle Area: Total Body
  • Product Name: Synergee EZ Curl Bars

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Amazon
Walmart – Synergee Fitness Inc
Synergee
Target

Product Details

Specifications

Details
Length 47 in
Weight 19 lb

Reviews From Real Customers

Mason M.
DAVIN B.

15. Tuff Biceps Blaster, Green

Tuff Biceps Blaster, Green

  • Contoured design isolates your arms and shoulders as you lift.
  • Made of aluminum alloy so these will not bend.
  • 7mm thickness neck padding for extreme comfort.
  • Keeps your back and elbows locked while maintaining perfect form.
  • 1000-lb capacity webbed nylon belt to help increase strength.

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Amazon
TuffWraps.com

Product Details

Reviews From Real Customers

Donald J. Z.
Josh S.
Stan W.

16. RDX Tricep Rope Handle Gym Rubber Pull Down Bicep Cable Attachment Exercises

RDX Tricep Rope Handle Gym Rubber Pull Down Bicep Cable Attachment Exercises

  • (Single), Size

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RDX Sports

Product Details

Reviews From Real Customers

magicyogi
brasm3900
nudgermanning

17. Body-Solid Pro Dual Bicep & Tricep Machine (No Weight Stack)

Body-Solid Pro Dual Bicep & Tricep Machine (No Weight Stack)

  • Adjustable arm pad is ergonomically designed to fit multiple users and eliminate unwanted shoulder movements. ; Seat.
  • 5-position gas-assisted adjustable seat with back support gives users a comfortable, stable platform to help isolate movement. ; Handles.
  • 3-position pivoting handles reduce torque and provide continuous resistance around a natural arc. ; Adjustable.
  • 14 combined adjustments between the bicep and triceps exercises provide users with multiple starting points and greater range of motion. ; Attachment.
  • Works as a modular component on the Pro Dual 3-Stack and 4-Stack Gyms. ; Options: 200 lb. Premium Weight Stack.

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Amazon
Fitness Exchange

Product Details

Specifications

Details
Dimensions 53″ L x 40″ W x 62″ H
Oval Tubing 11 gauge 2.375 in. x 4.625 in
Cable 5.5 mm dia., 2500 lb rated aircraft cable
Connecting Bolts 0.50 diameter
Connecting Plates 3 gauge steel

Reviews From Real Customers

jmd2789
Jamie H.

18. Marcy Olympic Strength Cage

Marcy Olympic Strength Cage

  • Multi-handle pull-up station with wide and narrow grips
  • Ideal for cardiovascular and muscle strength training
  • Assembled dimensions: 60L x 46W x 86H inches
  • Accepts weight bar size of 2.1m
  • Weight accessory shelves

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Marcy

Product Details

Specifications

Details
Assembly Required Flag Yes
Product width (in.) 60

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19. Marcy MWM-988 Multifunction Steel Home Gym for The Ultimate Workout- Grey

Marcy MWM-988 Multifunction Steel Home Gym for The Ultimate Workout- Grey

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www.mddcprint.com
Sparks Fitness Equipment

Product Details

20. Powerball Powerpsin Shoulder and Tricep Exerciser, Shoulder Rehabilitation & Arm Toner

Powerball Powerpsin Shoulder and Tricep Exerciser, Shoulder Rehabilitation & Arm Toner

  • Powerful, efficient upper body & arm exerciser which rapidly tones or builds muscle depending on the spin speed of the internal steel ball
  • Utilises isometric resistance to quickly engage a higher percentage of muscle fiber compared to regular isotonic free weight training
  • Small, light and portable fitness product can be used as a home exerciser, in the office or as an efficient pre-sports warm up accessory
  • Produces visible, measurable results within a 30 day time frame for both male and female users, regardless of current fitness levels

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RPMPower.com

Product Details

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Daniel F.
Kenneth
Kate M.

Conclusion

There are many different bicep exercises for women that can be performed in order to tone and strengthen the muscles in the arms. Some of the most common exercises include dumbbell curls, barbell curls, and hammer curls.

Depending on the individual’s fitness level and goals, the number of repetitions and sets can be adjusted. Generally, it is recommended to perform 3-4 sets of 8-12 repetitions for each exercise.

When performing bicep exercises, it is important to maintain good form in order to prevent injury and get the most out of the workout. The elbows should be kept close to the body and the shoulders should be down and relaxed.

The wrists should also be in line with the elbows, and the palms should be facing forward.

As with any type of exercise, it is important to warm up before starting the workout and to cool down afterwards. A warm-up can be as simple as light cardio or stretching. A cool-down may include light cardio or static stretching.

Performing bicep exercises on a regular basis can help to tone the muscles, improve strength, and increase definition. For best results, it is important to pair bicep exercises with a healthy diet and regular cardiovascular exercise.

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