Arm Workouts

Best Biceps Workout For Females

Girls with muscle have recently hit the spotlight on social media. Online sensations, such as Cass Martin and Jamie Eason have made it sexy for females to sculpt strong biceps.

For this reason, we’ve put together a routine that will help you; whether it’s to tone or build muscle. Check it out:

Female Bicep Workout

Higher Volume

a female tensing her biceps during a workout

Right, so it’s true that women shouldn’t train the same way as men. Don’t worry, it’s not because we’re weaker than men etc…

Here’s why; women can handle higher volume training better than men.

For example, we could squat for 4 weeks at 90% of our 1 rep max without injuring ourselves. However, the average man would be in trouble after 2-3 weeks.

Anyway, now you know that you can handle more reps – it’ll make more sense when we provide you with with a workout based around them.

Don’t Forget Your Brachialis

a diagram showing where the brachialis muscle is on your arm

First of all, let’s start by explaining what this is (as we’re guessing you hadn’t heard of this before).

Look at the picture we’ve added above; it’s situated underneath the biceps and can really help make them ‘pop’ up.

Ultimately, working your brachialis will help your arms look more toned, or bigger (depending on your fitness goals).

Training Plan


Before we throw you in the deep end, it’s important that you warm-up first.

This will ensure that you don’t pull any muscles or injure yourself – as well as helping to activate your muscles, so you can perform at your best.

If you already have a solid warm-up routine, then just follow that. If not, then we recommend a quick cycle or row on the rowing machine.

What to do: 

  • 2-3 mins on the cycle or rowing machine

1. Alternate Dumbbell Curls

A picture of jamie eason performing alternate dumbbell curls

This is a classic exercise when training your biceps. And for good reason – it works.

It’s a great exercise to start your workout with. So what are you waiting for?!

What to do:

  • 4 sets of 12 reps
  • 1 minute rest between sets

2. Alternate Hammer Curls

a girl performing alternate hammer curls in the gym

We’ll give your biceps a rest for this exercise and focus on your brachialis (the muscle we talked about at the start of this article).

As we mentioned, working your brachialis will really help tone or build your arms. It’s completely dependent on your fitness goals and how you diet (so don’t worry if you don’t want to get ‘bulky’).

To really target your brachialis, you want to perform slow hammer curls

What to do: 

  • 4 sets of 12 reps

3. EZ Barbell Curls

a female performing ez barbell curls as part of her bicep workout in the gym

There’s a chance you might not have seen an ‘EZ’ bar before – so take a look at the picture above and you’ll know what we mean.

After working your brachialis, this will hit your biceps full on. In fact, many consider this to be the ‘best’ exercise to tone or grow your biceps.

Not only that, due to the slight angle of your wrists here, there’s less risk of injuries associated with normal barbell curls – safety first, then gains.

What to do: 

  • 4 sets of 12 reps

4. Bicep Pulldowns

a female performing bicep pulldowns as part of her bicep workout in the gym

Also known as ‘Close-Grip Lat Pulldowns’; most people associate this more with back workouts – but it’s great for hitting your biceps during arm day.

What to do: 

  • 4 sets of 12 reps

5. Barbell Curls

a female performing barbell curls as part of her bicep workout in the gym

You’ll probably be glad to hear that this is the last exercise on our list. But finish strong, and you can go home and cry on the sofa…

One thing we will allow you to do is reduce the weight here; focus more on getting a good range of motion.

What to do: 

  • 4 sets until failure

Summary: Bicep Workout For Females

If you’ve been following this workout in the gym – then congratulations on making it to the end.

It probably seems like we’ve thrown too many reps at you. But remember what we told you at the start; females can handle higher volume workouts much better than men.

In fact, this workout will help you achieve your fitness goals – whether it’s toning up or building muscle mass.

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