Who ever said that a woman with biceps can't be beautiful? Beauty is not necessarily defined by whether a woman's body develops muscle mass or not. Society often thinks that a woman with biceps like "Popeye" takes away her femininity, destroying her overall beauty. However, the muscle itself, coupled with beauty only enhances her femininity.
In today's society, times are definitely changing. Women have come a long way from where they were in the 50's and 60's. Nowadays, women are very independent and mentally strong, choosing to make decisions that only empower them. Sometimes those decisions are in the form of creating a strong body.
When it comes to developing and building the biceps muscles, there is no rule to say that only men hold the monopoly. Biceps even form when they are not necessarily being trained. You could be handling an object heavier than normal in your work or home, or you could be genetically gifted for putting on a little muscle quickly. Whatever your genetic makeup, building the biceps can be a very sexy attribute to a woman's overall physique.
Here are a few exercises that will help you to grow those biceps muscles and flex them with a smile:
- Barbell Curls: This is a very basic exercise that you will use with a straight bar or ez curl bar (less stress on the wrists). You place the bar at your waist, knees slightly bent, then bringing the bar all the way up to your chin, holding and contracting for one to two seconds, then lowering and repeat. There are three different hand grips you can use for this exercise and each one will work a different part of the muscle. A shoulder width grip works the top of the muscle; a wide grip works the inner head, and the narrow grip works the outer head. This exercise is number one for putting on mass and size of the biceps. However, be careful not to use too heavy of a weight. If you do, you will sacrifice form, and start to swing the weight which will place stress on your back and take the emphasis off of the biceps.
- Horizontal Cable Curls: This exercise works the muscles independent of the other because you are relying on each side of the body to execute the weight which is pulled independently from the other side. You will start by lining up your wrists, elbows and shoulders with the pulley, then bringing your hands, holding the pulley toward your head about six to eight inches, holding for one to two seconds, flex, and return to start position. This exercise will also give you the peaks that make your biceps appear taller when at rest or when being flexed.
- Dumbbell Curls: This exercise is great for beginning your biceps training routine and also as a finishing movement. You simply grab a set of dumbbells, place them at your waist, lift to your shoulders, contract and lower. This exercise can be done simultaneously or independantly. When done simultaneously, you will find that it is a little more difficult, as the weight tends to feel heavier as you go through your set, than when done independently. Therefore, it will be important for you to choose what works best for you. If used at the start of your routine, there is no need to use heavy weight, since you will be warming up. When used as a finishing movement, you can choose to complete the exercise with either a light weight or a moderate to heavy weight if you haven't already exhausted the muscle. This exercise can be done standing or seated.
- Concentration Curls: This exercise is great for giving your biceps muscles more of a peak which makes them appear taller, not wider. It is a very concentrated movement, which is where this exercise gets its name. To perform it, it's best to be seated on a bench, with your elbow resting on the inside of your inner thigh. Holding a dumbbell, simply bring the weight up to a curl position and lower all the way down to the floor and repeat. Your elbow should never leave your thigh which places all of the tension on the muscle itself. Also, be sure to contract the muscle when you are in peak position. The exercise is a great finishing movement to be done toward the end of your routine and will also work both heads of the biceps.
Not only will beautifully defined biceps give you peaks of muscle and size, they will also shape your arms and help with definition. Every woman desires nicely scuplted arms, regardless of what they may say. So don't be fooled when you hear the snide remarks about female biceps coming from women with untrained arms. Secretly, if they could wiggle their noses and create sculpted muscles without any effort, there wouldn't be anyone left to talk.
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