Top Seven Biceps Exercises For Women

Dumbbell Bicep Curl

Stand with a dumbbell in each hand, palms facing forward. Curl the weights towards your shoulders while keeping your upper arms stationary.

Barbell Bicep Curl

Similar to dumbbell curls, but you use a barbell instead. This exercise allows you to lift heavier weights.

Preacher Curl

Using a preacher bench and an E-Z curl bar or dumbbells, perform curls. This isolates the biceps and helps maintain good form.

Incline Dumbbell Curls

Sit on an incline bench and perform dumbbell curls. This changes the angle of the exercise and engages different parts of the biceps.


This bodyweight exercise is excellent for building bicep and overall upper body strength. Use an underhand grip and pull yourself up to the bar.


Although primarily targeting the chest and triceps, push-ups also engage the biceps. Variations like diamond push-ups or close-grip push-ups emphasize the biceps more.

Machine Bicep Curl

Use a cable or machine with a bicep curl attachment. This helps stabilize your form and provides a constant tension throughout the movement.