Top 15 Biceps Exercises | Best Biceps Exercises Without Dumbbells

Top 15 Biceps Exercises | Best Biceps Exercises Without Dumbbells

Loose arms can prevent you from wearing your favorite sleeveless dress. That's why it's so important to train your arms while exercising. Fortunately, there are several effective biceps exercises for women. Biceps workouts aren't just for men, and they don't make women's arms look masculine as is commonly thought. Testosterone helps build muscle by increasing muscle protein production (1). Women cannot be as muscular as men because they produce very little testosterone. In this article, we've selected 15 of the best biceps exercises to help shape and shape women's arms and a step-by-step guide to doing them. So grab a dumbbell and start working out!

1. Bicep Curls

The bicep curl is the most basic and beneficial exercise to tone your arms. They work with the biceps brachii, brachii, and radial brachii. All you need is two 5kg dumbbells. Follow the steps below to set it up correctly.

1. Stand up straight with your feet shoulder-width apart. Hold the
2. dumbbells. Keep your elbows close to your body and your palms facing forward.
3. Now without moving your shoulders, exhale, bend your elbows and bring your palms to your shoulders.
4. Inhale and slowly lower your forearms back to their original position.
5. Repeat this 9 more times (1 set - 10 reps).
6. Rest 1 minute and do 2 more sets.

2. Hammer Curls

The hammer curl is a variation of the biceps curl. This exercise works your biceps and brachii. Grab a 5kg dumbbell and follow these steps.

How to Curl

1. Stand straight with your feet shoulder-width apart. Hold the
2. dumbbells. Keep your elbows close to your body and your palms facing you.
3. Keep your hands still. As you exhale, bend your elbows so that your palms are at shoulder level.
4. Exhale, slowly lower your forearms and return to the starting position.
5. Repeat this 9 more times (1 set - 10 reps).
6. Rest 1 minute and do 2 more sets.

3. Supinated Bicep Curls

This is a good exercise for the biceps. It works all three muscles of the biceps, the biceps brachii, brachii, and radius brachii. Here's how.

How to do a supination curl

1. Stand with your feet shoulder-width apart.
2. Hold a 5-pound dumbbell with your palms facing you and your elbows close to your body.
3. Exhale and bend your elbows. Slowly pull your forearms toward your shoulders and rotate them until your palms face the ceiling.
4. Inhalation. Slowly lower your forearms back to the starting position and rotate your wrists toward your body.
5. Repeat this 9 more times (1 set - 10 reps).
6. Rest 1 minute and do 2 more sets.

4. Standing Concentration Bicep Curls

If you want to have well-defined biceps, biceps focused curls are important. This exercise works only the biceps. How to stand up.

How to Concentrate Standing Biceps Curls

1. Stand with your feet shoulder-width apart.
2. Bend your elbows so they are level with your knees.
3. Hold a 5-pound (or more) kettlebell with palms facing up.
4. Exhale. Keep your shoulders fixed and slowly pull your forearms toward your chest with your palms facing up.
5. Exhale, slowly lower your forearms and return them to their original position.
6. Repeat this 9 more times (1 set - 10 reps).
7. Rest 1 minute and do 2 more sets.

5. Sitting Concentration Bicep Curls

The sedentary focused bicep curl is similar to the standing focused curl, except that you must be sitting during this exercise. You will be working out your biceps. The correct way is:

How to Sit and Concentrate Curls

1. Sit comfortably on a bench with your legs bent in a V shape.
2. Place your right elbow on the inside of your right thigh.
3. Hold a 5-pound (or more) dumbbell with palms facing up.
   As you exhale, lock
4. As you exhale, lock your shoulders and slowly pull your forearms toward your chest with your palms facing up.
5. Exhale, slowly lower your forearms and return them to their original position.
6. Repeat this 9 more times (1 set - 10 reps).
7. Rest for 1 minute and do 2 more sets with the right arm.
8. Repeat this with your left hand.

6. Preacher Bicep Curls

The Preacher Curl will help you to work out your shoulder muscles. This exercise can be done standing or sitting using a barbell or dumbbells. You will need the support of the preacher's bench so that you do not use your shoulders to lift your forearms. Prepare with 5 lb (or more) dumbbells. Here's how to do this exercise correctly.

How to Do Preacher Curls

1. Sit comfortably in the preacher's seat with your feet shoulder-width apart. Raise your right shoulder on a gentle slope to support your shoulder.
2. Palms must face up.
3. Now exhale and slowly bend your elbows to bring your palms toward your body until your forearms are vertical.
4. Exhale as you slowly lower your arms and return to the starting position.
5. Repeat this 9 more times (1 set - 10 reps).
6. Rest for 1 minute and do 2 more sets with the right arm.
7. Repeat this with your left hand.

7. Dumbbell Side Raise

Dumbbell side raises are a fun exercise that works your anterior and middle deltoids. These are muscles that extend from the top of the shoulder to the clavicle that wraps around the shoulder. This exercise will strengthen your biceps and make your halter look great. The correct way is:

Dumbbell Side Raise

1. Stand straight with your feet shoulder-width apart. Don't keep your knees too stiff.
2. Hold a 5-pound (or more) dumbbell in each hand with your palms facing your body.
3. Pull your shoulders back and keep your chest high.
4. Now raise both arms horizontally upwards without bending your elbows until your arms are in line with your shoulders.
5. Hold for a moment, then slowly lower your arms as you inhale.
6. Repeat this 9 more times (1 set - 10 reps).
7. Rest 1 minute and do 2 more sets.

8. Kneeling Single Arm Curls

This is an amazing biceps workout you can do at home. Kneeling with one hand and bending your arm is similar to bending your arm with a hammer. It works on the biceps brachii, brachialis and radial brachii. Here's how to do it.

How to Kneeling Curl

1. Get into a kneeling position. Keep your back straight and your toes pointing outward.
2. Hold a 5-pound dumbbell with your elbows close to your body and palms facing inward.
3. Exhale. Bend your elbows and raise your right arm until the dumbbells are in line with your shoulders.
4. Hold this position for 1-2 seconds.
5. Exhale, slowly lower your forearms and return them to their original position.
6. Repeat this with your left hand.
7. Repeat this 9 more times (1 set - 10 reps).
8. Rest for 1 minute and do 2 more sets with the right arm.

9. Split Jack Curls

Split jack curls are a variation on hammer curls. It works not only on the biceps, but also on the buttocks and quads. Follow the steps below to set it up correctly.

How to Split Curl

1. Stand up straight with your feet shoulder-width apart and your elbows close to your body.
2. Hold dumbbells with palms facing inward.
3. Exhale as you extend your right leg forward (like a forward lunge), bend your left knee and lower your body.
   . Follow
4. . Follow the steps above to bend both elbows and bring the dumbbells to your shoulders.
5. Inhale, lift your torso, grab your left leg, and return your right leg to its original position.
6. : Lower arms and return to starting position following the steps above.
   :
7. : Repeat the above steps, alternating right and left feet forward.
8. Do 2 sets of 10 reps.

10. Squat Concentration Curls

The squat concentration curl, as the name suggests, requires you to perform the concentration curl while doing the squat. This is a very effective exercise that targets the biceps, hamstrings and inner thighs. Here's how to do it.

How to Do a Concentrated Squat Curl

1. Stand straight with your feet shoulder-width apart, palms facing in.
2. Hold a 2-pound dumbbell in your hand, making sure your elbows are close to your body.
3. Exhale, bend your knees and sit down until your thighs are parallel to the floor.
4. Follow the steps above to bend your elbows and press them into your thighs. Put your hands on your shoulders.
5. Hold this position for 10 to 15 seconds.
6. Repeat this 4 more times (1 set - 5 reps).
7. Rest 1 minute and do 1 more set.

11. Zottman Curl

The Zottman curl is a modified version of the bicep curl. It works with the biceps brachii, radial brachii, and brachii. Here's how to do this fun exercise.

How to do the Zottmann Curl

1. Stand with your feet hip-width apart. Grab a
2. 5-pound dumbbell with your elbows close to your body and your palms facing outward.
3. As you exhale, bend your elbows and raise your forearms toward your shoulders.
4. Rotate your wrist 180 degrees so that it faces outward.
5. Exhale, lower your forearms and return your hands to the starting position.
6. Repeat this 9 more times (1 set - 10 reps).
7. Rest 1 minute and do 1 more set.

12. Incline Dumbbell Curl

This is a more effective version of the bicep curl as it adds additional tension to the biceps and has less support, making this exercise more difficult. Here's how.

Dumbbell Incline Curl

1. Grasp 5 kg of dumbbells and lie on a bench at a 45 degree angle.
2. Hang your arms and put your palms out.
3. As you exhale, bend your elbows and pull your forearms toward your shoulders.
4. Hold this position for 1-2 seconds.
5. Exhale, slowly lower your forearms and return to the starting position.
6. Repeat this 9 more times (1 set - 10 reps).
7. Rest 1 minute and do 1 more set.

13. Cable Preacher Curl

Cable preacher curls are similar to preacher curls with the difference that they use resistance cables instead of dumbbells. Aids the work of the shoulder muscles. The correct way is:

How to Do a Bar Curl

1. In the speaker's position, comfortably place your feet shoulder-width apart and support your shoulders by placing your hands on a gentle slope. Hold the
2. resistance cable with both hands. Make sure your palms are facing up.
3. Now exhale, slowly bend your elbows and pull your palms toward you until your forearms are in a vertical position.
4. Exhale as you slowly lower your arms and return to the starting position.
5. Repeat this 9 more times (1 set - 10 reps).
6. Rest 1 minute and do 1 more set with the right arm.

14. Decline Dumbbell Curls

Incline dumbbell curls are the opposite of incline dumbbell curls. The biceps of the shoulder works. Here's how.

How to Curl an Incline Dumbbell

1. With a 5 pound dumbbell in your hand, lie on an incline bench at a 45-degree angle with your chest on the bench and your face down.
2. Hang arms and keep palms facing in.
3. As you exhale, bend your elbows and pull your forearms toward your shoulders.
4. Hold this position for 1-2 seconds.
5. Exhale as you slowly lower your forearms and return to the starting position.
6. Repeat this 9 more times (1 set - 10 reps).
7. Rest 1 minute and do 1 more set.

15. Cable Alternating Flex Curl

You will definitely enjoy this workout! The alternating curl is a variation of the bicep curl and works the biceps brachii, brachii, and radius brachii. Here's how to do it.

How To Do Cable Alternating Flex Curl

1. Hold two resistance cables in one hand so that the
2. cables are at shoulder height. Your palms should face up.
3. Exhale without moving your left hand and bring your right hand to your head.
4. Inhale and slowly return your right hand to its original position.
5. : Repeat this step with your left hand without moving your right hand.
6. Repeat this 9 more times (1 set - 10 reps).
7. Rest 1 minute and do 2 more sets.