Top 10 Exercises For Sexy, Lean & Sculpted Biceps

We all know that toned, svelte arms look good on every woman, but a lot of women tend to store more fat in the upper arms making that area look less defined and sometimes even loose. To sculpt lean, sexy upper arms you need to start training your biceps and triceps regularly. Pair the following 10 biceps exercises with our top 10 triceps moves, grab a set of dumbbells and say goodbye to flabby arms!

1 BICEP CURLS

Adding bicep curls to your workout routine helps to sculpt the upper body, shapes and tones the shoulders and the biceps, and also improves arm strength.

2 HAMMER CURLS

This is a modified version of the previous exercise that also targets the biceps. By pairing these 2 moves you’ll sculpt the front portion of the upper arms more effectively.

3 SIDE LUNGE CURL

This compound move works not only your biceps but also your glutes, thighs, core, legs and forearms. It boosts the heart rate, ignites the metabolism and helps you burn extra calories.

4 V SIT CURL PRESS

The v sit curl press engages and strengthens the core and improves upper body strength. This exercise helps to tone your arms, thighs, core, back, and shoulders and conditions your whole body.

5 CONCENTRATION CURL

Working on one side at a time helps to develop muscle strength and power, and improves upper body simetry.

6 TABLETOP REVERSE PIKE

This exercise targets and trains your arms and core and improves your overall strength and stability. It also engages your shoulders, glutes and legs, giving you a great full body workout.

7 STANDING CROSS CHEST CURL

If you want to target the biceps and train the front portion of the upper arm, the standing cross chest curl is a great exercise to add to your workout routine.

8 UP AND DOWN PLANK

The up and down plank strengthens and tones your arms, core, glutes, wrists, and shoulders. This exercise also improves posture, tightens the midsection and boosts weight loss.

9 SQUAT CURL

You can pair the bodyweight squat with the biceps curl to target the hips, glutes, quads and biceps and increase lower body and arm strength.

10 LUNGE PUNCH

This compound move works several muscles simultaneously, including the biceps, speeds up the metabolism and boosts weight loss.

FINAL TIPS FOR SEXY, LEAN AND SCULPTED BICEPS

TIP 1 – Start this biceps workout with an upper body warm up routine.
TIP 2 – Choose weights that allow you to complete 3 sets of 12 repetitions on each side.
TIP 3 – Pair these 10 biceps moves with our top 10 triceps exercises for a complete upper arm workout.
TIP 4 – Finish the workout with a quick upper body stretching routine.
TIP 5 – Add upper body, core and lower body workouts to your weekly schedule and do 30 minute cardio workouts at least 3 times a week.