Exercises for biceps in the gym for girls are basic. Workout program for the week

The biceps exercises that will be described here are designed for the woman's body, taking into account its structure and reserve of strength. In order for the training to be beneficial, it is necessary to correctly conduct the preparatory stage, strength training in the gym, trying to avoid mistakes in their execution.

The most popular mistakes girls make when pumping biceps

Exercises for biceps in the gym, chosen by a girl who decided to pump the biceps muscle, she chooses without first consulting a trainer. As a result, it is not possible to harmoniously form the contour of the hand, because only 1-2 muscle sections are stimulated, and not full muscle work in different positions.

Exercising biceps only with the use of fixed block mechanisms in the gym is the second mistake of girls. It is the use of free weights when pumping the biceps that makes more muscle fibers participate in the workout. On the simulator, the muscle is isolated, work is carried out only in one area.

Girls don't have much strength in their hands when they just start working on them.

To do the exercise, the girl uses body swing or other muscles to ease the effort. This is the third mistake made by an inexperienced athlete. So the payload goes instead of the biceps to the back, and the arms do not pump, because they did not work. Just following the instructions exactly will lead to muscle development.

Girls do a lot of lifts to improve the relief. This approach is fundamentally wrong: first, muscle mass is accumulated, then drying occurs. The beginner doesn't have something to dry yet.

In order to harmoniously develop biceps in combination with other muscles of the body, it is necessary to understand the mechanism of influence on them when working with various simulators in the gym. It is best for a beginner to heed the advice of a trainer, especially with regard to the technique of performing the exercises.

The difference between male and female training

Gym biceps exercises designed for guys are exactly the same as for girls, because the distribution of muscles throughout the body is the same for all people. But with an equal load, a guy will develop muscles faster than a girl. This is due to the fact that the growth of muscles is controlled by the male hormone testosterone, which is less in girls than in the stronger sex.

Female skeletal muscles are designed for long-term stress, male muscles - more for short-term effort. Women recover faster after exercise. Physiologically, men are created to be stronger than the fairer sex, their muscles are more developed.

Muscle fibers are slow and fast.The latter are responsible for the volume of muscles, its power, and the slow ones - for endurance, resistance to fatigue. In the gym, the guy lifts large weights with strong movements, while the girl does more reps with medium loads.

Exercises for biceps in the gym, performed by girls, will allow them to have toned muscles without visually increasing their volume. It is impossible for a woman to grow bulky arm muscles unless she purposefully takes steroid-containing drugs.

Correct warm-up

Before starting power loads, you need to prepare the body, warm up the muscles. In gyms, there are not only exercise machines for pumping muscle groups, but also cardio equipment that affect the whole body as a whole. They are designed to warm up the muscles before the main workout.

The warm-up time can vary from 7 to 20 minutes, allowing the athlete to warm up the muscles sufficiently to avoid rupture of cold muscle fibers.

During the warm-up, the joints are also warmed up, which has a very good effect on their safety. If the joint is not warmed up, and a force load is exerted on it, this leads to the destruction of the cartilaginous tissue. It is important that the blood circulates more actively throughout the body before the main workout, delivering the oxygen necessary for high-quality muscle work.

Stretching

Stretching should be part of any workout: it is an integral part of gym training. Stretching the muscles increases the range of exercise performed and also stimulates fiber growth. During stretching, the muscles relax, more blood flows to it, carrying nutrients and oxygen with them.

It is thanks to the enhanced nutrition that the muscles develop. With the outflow of blood, lactic acid is released, causing pain after exercise.

Stretching exercises should be unhurried, smooth. It is important to feel how this or that muscle relaxes. At maximum extension, you need to freeze for 10-15 seconds, inhale and smoothly return back. After stretching, they usually take a break for 1-2 minutes to allow the body to return to its normal state.

Best basic exercises

Below are some of the best exercises that have proven to be effective when working on the biceps. They are popular for their simplicity, as well as the various shells with which you can achieve the desired result.

Lifting dumbbells

Working with dumbbells will allow you to put a load on the short head of the biceps. To maximize the effect, the weight must be large, but within reason. The trainer in the gym will give the necessary recommendations on the weights, taking into account the athlete's training.

1. Legs should be hip-width apart, arms relaxed with dumbbells on the sides of the torso. Gripping the bars from below.
2. Perform a lift to the shoulders while exhaling, bending the biceps. Keep your elbows close to your body.
3. With an inhalation, you need to return your hands to their original position, avoiding jerks.

Lifting the bar

Any exercise with weight is performed with concentration: jerks up, sharp relaxation when the load moves down are prohibited. Depending on the width of the grip, the load on the biceps sections is regulated. The universal rule is: the return to the starting position should be slower than the flexion.

1. Starting position: feet shoulder-width apart, medium grip (at the extreme points of the hips). Palms under the bar.
2. On exhalation, the bar is progressively raised. Hands up to the elbows are tightly pressed to the body. In the upper position, an effort is made to press the forearms against the shoulders.
3. They slowly return to their previous position, feeling the resistance of the muscles.
4. If there is not enough strength to raise the bar to the shoulders, it is allowed to slightly pull the torso back: this will ease the load.

Grip "hammer"

Since the barbell is not the only equipment necessary for training, working with dumbbells will work out those areas that it cannot pump.

The load will pump as much as possible:

• short head of the biceps;
• long head of the biceps;
• forearms.

To complete the approach, you need to spread your legs hip-width apart, arms extended at the sides along the body.

1. The dumbbells are held with their arms extended parallel to the body (the pancakes on the dumbbells look forward and backward).
2. Exhaling, bend your arms to your shoulders. The brushes are kept parallel, never unfold.
3. They take a breath, slowly lower their arms.

Pull-ups on the bar

For those who want to work out the biceps with a pull-up on the bar, you need to grip it with a narrow reverse grip. The shoulder blades do not need to be brought together.

This exercise uses your back muscles:

• the broadest;
• large round;
• diamond-shaped;
• bottom of trapezoidal.

The biceps, brachial and brachioradial are auxiliary.

1. Starting position: Hanging on the bar, narrow back grip.
2. Pull the body up while exhaling. It is necessary to strive up, and not with the chest to the crossbar.
3. Lower gently, not allowing your arms to bend to the end.

Allowing the arms to fully extend at the elbows at the end of each pull-up while doing pull-ups will injure the joint because all body weight is redistributed from the muscles to the ligaments.

The most effective biceps exercises in the gym for girls

The gym biceps exercises listed here have been shown to be effective in shaping your shoulders and forearms. The listed tasks give a load to various parts of the biceps due to changes in grips, changes in equipment.

Correctly performing the approaches, you can ensure the relief of the muscle. Women should do several (two or three) blocks of each exercise with short breaks. In one block, it is recommended to perform from 8 to 12 repetitions.

U-turn dumbbell lift

Unlike the classic dumbbell lift, the addition of a wrist turn stretches the muscle fibers, thereby increasing the efficiency of training and the range of motion.

1. The starting position is standard: legs are hip-width apart, arms are extended along the body, palms are parallel to the body.
2. Exhale to lift dumbbells to your shoulders. During the movement, turn the hands forward so that the dumbbell plates are turned to the sides in the uppermost position of the arms.
3. Slowly return your arms downward, unfolding parallel to one another.
4. Do 3 sets of 8-12 reps.

Hammer exercise

Exercise "hammer" allows you to form a rounded contour of the biceps due to the fact that the shoulder musculature enters the training. It is necessary to bend your arms from a standing position.

Bending sequence:

1. Starting position: stand facing the projectile, legs are hip-width apart, elbows are pressed to the body. Grab the rope handle with a hammer grip (turn the brushes parallel to one another).
2. Making sure that the elbows do not move relative to the body, bend your arms completely on exhalation, spreading your hands slightly to the sides in the upper position.
3. Extend your arms in a slow motion almost to the end.
4. Keep the body motionless, elbows tightly pressed. Rocking is not allowed. Each movement is performed only with the help of the biceps, without jerking.

Scott Bench Rises

The biceps gets the maximum load. Starting position: sitting on a bench with your hips back. Press your shoulders close to the simulator, with your armpits resting on its upper edge. You can take a straight bar (the inner part of the muscle will work) or curved (the load will be redistributed to the outer part of the biceps and back).

1. The bar is gripped from below using a medium grip (palms facing up).
2. Exhaling, raise the forearms.
3. With a breath, gently lower the bar down.

On the Scott bench, barbell lifts can be replaced with dumbbells. To work on the biceps, the dumbbell crossbar girth is made from below; if you turn the brushes to one another, the shoulder muscle will work. It is important not to move your shoulders against the stop: they should be completely motionless.

1. Exhaling, you need to fully press your arms with dumbbells to your shoulders.
2. Exhaling, the dumbbells are gradually lowered down.

Lifting the bar for biceps

This lift is the most popular biceps muscle building method in the gym. It allows you to work out the biceps and inner surface of the forearms.

1. Starting position: stand, legs apart hip-width apart, arms extended, hold the barbell with a grip from below.
2. With an exhalation, progressively raise the barbell, trying to pull it up to the shoulders.
3. With inhalation, the bar gradually lowers to the starting position.

If you change the grip of the bar, you can increase the load on the external or internal muscle head:

• a wide grip stimulates the inner head;
• narrow grip - external.

Important: in the process of performing the lift, the elbows must be pressed tightly against the body. The body does not have to wobble to create a starting momentum. You can't throw the barbell over the sternum: at every moment you need to feel the tension of the muscles.

Deadlift on a step platform

With the help of the deadlift, the lower back and accessory muscles are worked out:

• hips;
• buttocks;
• forearms;
• middle back;
• quadriceps;
• trapezoidal.

You need a stable platform with a height of 4-8 cm or large diameter barbell discs, placed one on top of the other.

1. Spread your legs hip-width apart, tilt the body down.
2. Using a medium or mixed grip of the barbell bar (one hand is turned towards you, the other - away from you), take the barbell. Flatten the shoulder blades.
3. With a breath, begin to smoothly lower the projectile. The head must be kept raised, the back must be bent. You can't hunch over.
4. When the shins touch the bar, they make a quick lift of the barbell, trying to bring the shoulder blades as much as possible.

Perform 2-4 sets of 1-4 repetitions. Use 85-100% of your own weight.

Barbell row along the body

The shoulder muscles are being worked out, the trapezius muscles are working auxiliary. Heavy weights are not encouraged because the deadlift technique may be impaired.

1. Put your feet hip-width apart. You need to take the barbell with an average grip from above.
2. While exhaling, lift the load to the chin, simultaneously spreading the elbows to the sides.
3. Having fixed the upper position, while inhaling, gradually lower the bar down.

Important: the elbows should move strictly in the plane of the body, not moving forward or backward.

Curls of the arms in the lower block

Long biceps work.

1. Grasp the bar with your palms underneath. Keep your elbows close to the body.
2. Without allowing your arms to fully extend, lower them to your hips.
3. On exhalation, perform flexion, making maximum effort in the upper position.
4. With an inhalation, straighten your arms smoothly.

Crossover flexion

The biceps, radial and brachioradial muscles are being worked out.

1. Legs are placed at the width of the pelvis, arms are straightened with the arms of the crossover to the sides.
2. Standing parallel to the racks, with a breath, bend your arms at the elbows.
3. Having fixed the moment of maximum tension, return to the starting position with exhalation. It is necessary to keep the body motionless. Only hands should work.

Standing Incline Curl

Biceps are being worked out. Additionally, the shoulder muscles are involved. Exercise allows you not only to develop the biceps, but also to stretch it due to the angular support of the bench.

1. Set the bench at an angle of about 70⁰... The dumbbell must be taken in one hand, stand behind the bench, pressing your shoulder tightly against it. The armpit should rest on the top edge of the bench.
2. Exhaling, bend your arm. The shoulder should remain stationary.
3. With an exhalation, return to the original position.

Curls of the arms while sitting on the bench

When performing this exercise, alternately train the right and then the left hand. You need to focus on technique: in a bent state, the arm should be pressed as much as possible to the shoulder; on the reverse movement, there should be no throwing of the dumbbell. You can relax the arm only after completing the entire block so as not to injure the joints.

1. Spread your legs, place the elbow on the inner thigh.
2. Exhaling, the arms are bent as much as possible at the elbow joint, bringing it to the shoulder.
3. Inhale: the hand is slowly unbent.

Approximate training program in the gym for a week

Either professional bodybuilders or people free from work can afford to work out in the gym every day. To have a toned body, it is enough to work out in the gym three times a week. If not enough, then 5 times. Rest should be given to the muscles in the same way as stress: during this time, the torn muscle fibers are healed, and lactic acid is removed.

For beginners, the first classes may seem difficult, since the muscles are not yet used to intense work. In the initial period, you should work out through strength, devoting at least one day to work on the biceps brachii. The intensity of the load should be increased gradually.

For newbies

For work on the hands, you can select 1 or 2 classes per week. On other days, work on the back or chest. It is better to alternate the days so that the muscles have the opportunity to recover.

Number of repetitions: 2. One repetition includes 8 to 12 muscle contractions. First, you can do the minimum number of push-ups, pull-ups or lifts in one repetition; as the muscles develop, the load increases.

1 Complex:

1. Do push-ups from the floor from your knees.
2. Lift dumbbells while standing.
3. Leaning over, spread straight arms with weight to the sides.

2 Complex:

1. Get into a stable position. Lift dumbbells with a turn.
2. Triceps work. Extend your arms with the handle of the upper block from behind your head.
3. Pull-ups in the gravitron (as many as possible, but not more than five).

For advanced

The set of exercises is designed for a weekly workout. It includes exercises for the biceps and triceps brachii. You need to purposefully pump the shoulder muscles twice or three times a week, and on the remaining days, dilute the exercises with the load on the back and chest.

During one day, the chest and shoulder muscles should not be loaded: the synergistic muscles need to work so that they interact with each other. The recommended number of approaches for each exercise is 3. Each time you need to do from 10 to 15 repetitions. Do not take too much weight: it is important to work out the endurance of the muscles.

Day one (training is aimed at working out the biceps and triceps):

• Sitting on a bench, bend your arms with dumbbells alternately.
• Stand in a stable position, take dumbbells in each hand. Take turns pulling them to the shoulders, then lowering them. Swaying of the case must be avoided.
• Stand near a block trainer, choose a suitable weight. Perform classic extensions. Care must be taken that the body does not help the hands.
• Push-ups from the bench with the elbows back. The back should be straight.
• With your feet apart pelvic width, take a barbell. Raise it to your shoulders, feeling the work of the biceps. Avoid muscle relaxation when the bar is going down.
• Push up off the floor, keeping your back straight.

Day two - general training.

Day three (a set of exercises for biceps and back muscles is performed):

• Perform pull-ups on the bar, grabbing it with a wide grip.
• Stand near the block simulator, connect the upper block. Grab the handle with a reverse grip, pull in front of you.
• Pick up dumbbells, stand in a stable position. Raise your hands, put them behind your head. Extend.
• Sit on a bench with your legs apart. Take the barbell with a narrow grip in your arms extended downward. Perform shoulder raises.
• Take a dumbbell in your hand, go to the bench. Leaning over, rest against it with your knee and hand; the projectile is lowered down. Stretch your hand with a weight to your chest.
• Taking a barbell with a light weight, go to Scott's bench and take a sitting position. Grab the bar with a narrow grip, perform lifts to the shoulders.

Day four - general training.

Day five (a set of exercises aimed at working out the biceps and triceps is performed):

• Take dumbbells in each hand, lie on the bench with your arms raised above you. Flexing 90⁰ elbows, lower the dumbbells to the head and raise them back. The exercise is slow.
• Approach the block trainer by selecting the lower block. Attach the rope handle and grasp it with arms extended downward. Perform chest bends.
• Take a rest with your hand and foot on the bench. Take a dumbbell in the other outstretched hand. Bending the elbow, raise the weight to the shoulder. Repeat on the other side.
• Take a barbell with a reverse grip and stand in a stable stance. Raise the projectile to your chest.
• To spread arms with weight to the sides from an inclined position.
• Become, picking up dumbbells. Raise the weight to the chest, keeping the hands extended forward.

The sixth and seventh days are days off.

The biceps exercises presented in the blocks are recommended to be modified to prevent the muscles from getting used to the same type of workout in the gym. Technique development is important. To perform tasks efficiently, you must strictly follow the instructions.

It is necessary to start with a low weight of the load, gradually increasing the burden. This will secure the correct execution technique. Classes should be regular: beginners should come to the gym at least twice a week, every week.

Author: Olga Bondareva

Useful videos on effective biceps exercises and the rules for their implementation

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